Creamy Fava Bean Mash (Easy Vegan Dip)
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Cook5 min
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Total15 min
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Servings4
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Why does this creamy fava bean mash work so well as a dip? The tahini makes it smooth and rich, while the tofu adds protein and helps everything blend together without any lumps. The tamari and vinegar bring tanginess that keeps things interesting, and they balance out how rich it is. You’ll notice the green onion and red bell pepper add freshness and crunch, so the dip doesn’t feel too heavy. The pickles add complexity with their briny flavor. For the best results, consider using a mortar and pestle* to crush the fava beans if you prefer a chunkier texture. Together, these ingredients give you a dip that’s creamy enough to satisfy, tangy enough to make you come back for more, and protein-packed enough to keep you going through your day.
Fava Beans Missing From Recipe
This creamy fava bean mash serves as an excellent vegan dip that combines protein-rich legumes with tahini for a smooth, satisfying texture. The recipe incorporates simple pantry staples and fresh vegetables to create a flavorful spread that works well for snacking, entertaining, or meal preparation. The base relies on mashed beans combined with sesame paste and tangy seasonings, while fresh vegetables add crunch and brightness to the finished dip. For added nutrition and versatility, you can complement this dip with bulk quinoa* as a protein-packed base for meal bowls.
Ingredients:
Creamy Fava Bean Mash (Easy Vegan Dip)
by veganpreps.com
Ingredients
- 2 cups cooked fava beans (from 1 cup dried, or 1 (15 oz) can, drained and rinsed)
- 1/2 cup firm tofu (4 oz), drained
- 2 tablespoons tahini
- 2 tablespoons lemon juice, freshly squeezed
- 2 teaspoons tamari or low-sodium soy sauce
- 1 teaspoon apple cider vinegar
- 1 clove garlic, minced
- 2 tablespoons extra virgin olive oil
- 1/4 teaspoon salt, plus more to taste
- 2 green onions, white and light green parts, finely chopped
- 1/3 cup red bell pepper, finely chopped
- 1/3 cup refrigerated dill pickles, finely chopped
Instructions
- 1Drain and rinse the fava beans. If using dried, cook according to package directions until very tender, then drain. Remove tough outer skins by pinching each bean.
- 2Add the fava beans, tofu, tahini, lemon juice, tamari, apple cider vinegar, garlic, olive oil, and salt to a food processor. Blend 2-3 minutes until completely smooth, scraping down the sides as needed. Add 1-2 tablespoons water if needed to reach a creamy, scoopable consistency.
- 3Taste and adjust seasoning with salt, lemon juice, or tamari.
- 4Transfer to a serving bowl and top with chopped green onions, red bell pepper, and pickles. Drizzle with a little extra olive oil. Serve with pita, crackers, or raw vegetables.
Notes
- Store leftovers in an airtight container in the fridge for up to 4 days.
- This recipe freezes well for up to 3 months. Thaw overnight in the fridge before reheating.
- Adjust seasoning to taste after reheating, as flavors can mellow during storage.
Mash Tofu Until Creamy
Start by placing 1/2 cup of firm tofu into a medium bowl. Using a fork, mash the tofu thoroughly until it reaches a creamy consistency. Breaking down the tofu into smaller pieces helps create a smooth, spreadable base for your dip. Keep mashing until you get the texture you want – you’re aiming for something pretty uniform without large chunks left over.
Once your tofu is mashed to a creamy consistency, mix in 2 tablespoons of tahini, 2 teaspoons of tamari or reduced-sodium soy sauce, and 1 teaspoon of cider vinegar. Stir these ingredients together well, making sure the tahini is fully mixed in and everything is blended evenly. The tahini adds richness and creaminess while the tamari and vinegar give you depth of flavor and a slight tanginess to balance things out.
Gently fold in the remaining ingredients: 1 green onion (white and light green parts chopped), 1/3 cup of chopped red bell pepper, and 1/3 cup of chopped refrigerated deli pickles. Folding rather than stirring hard helps keep the creamy texture you’ve built up. Once everything’s combined, transfer your dip to a storage container. This creamy tofu-based dip will keep for 3 to 4 days in the fridge, so it’s perfect for quick snacks or when you’re having people over.
Try Chickpeas Instead Of Tofu
If you’d rather skip the tofu, chickpeas make a great substitute that’ll give you a heartier, more protein-packed dip with a slightly different texture. Use one and a half cups of cooked chickpeas (or one canned can, drained and rinsed) instead of tofu. Mash them thoroughly with a fork until you get the consistency you want – I prefer leaving some small chunks for texture. Mix in the tahini, tamari, and vinegar just like the original recipe. Then fold in your green onion, red bell pepper, and pickles. The result is creamier and earthier, perfect for anyone looking for extra protein.
Pair With Warm Pita Bread
Once you’ve got your dip made – whether you’ve stuck with tofu or gone the heartier chickpea route – you’ll want something to scoop it up with, and warm pita bread is perfect. I like to slice pitas in half, then cut each half into triangles for easy dipping. You can warm them in a skillet over medium heat for about two minutes per side, which softens the bread and makes it more pliable for scooping. The warmth also brings out the bread’s natural flavors, which tastes really good with your creamy dip. Serve right away while everything’s still hot.
Final Thoughts
This creamy fava bean mash is simple to put together, yet it tastes like you’ve spent way more time on it than you actually have. It’s perfect for serving at gatherings because guests always ask for the recipe, surprised by how simple it really is. You’ll find it works great with warm pita bread, fresh vegetables, or crackers. It takes just minutes to prepare – mashing and mixing is all you need. Store it in an airtight container, and you’ve got a reliable appetizer ready whenever you need one.
