Caramelized Onion Dip

Author: Sarah Cobacho

Published: May 1, 2022

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A bowl of Caramelised Onion Dip

This recipe is a real feast for your gut microbiota and your taste buds alike! Each serving of this recipe (1/4 cup) gets you 6g of protein and 5g of fibre. You get extra points for diversity with 8 unique plants and 2 kinds of beans. It also gets you 2mg of iron and absorption is boosted by the lemon, garlic and onions. Sounds like the perfect afternoon snack to me!

A bowl of Caramelised Onion Dip

Chickpea & Caramelised Onion Dip

A gut-friendly, protein-rich dip made with chickpeas, white beans, and caramelised onions. Perfect for an afternoon snack!
Sarah Cobacho (
Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Servings 15


  • 1 cup dried chickpeas ((420g cooked))
  • 1 cup dried white beans ((420g cooked))
  • ½ cup fresh parsley
  • 1 large lemon ((zest + juice))
  • 1 large yellow onion ((caramelised))
  • 4 cloves of garlic
  • ½ cup olive oil
  • 1 tsp sea salt flakes ((+ more to taste))
  • ½ tsp crack black pepper
  • 1 tsp sweet paprika
  • ¼ cup tahini
  • 1 tsp dried Rosemary
  • ¼ cup cold water


  • Dice the onion and cook on low heat, covered, with a little bit of olive oil. Stir every 10 minutes to caramelise it for 40 minutes.
  • Finely chop the garlic and parsley stems. Add them to a pot with the dried rosemary and a little bit of olive oil. Cook on low heat for a couple of minutes until it becomes fragrant.
  • Zest and juice the lemon. Reserve a little bit of the lemon zest to garnish the dip later.
  • Add the cooked chickpeas and white beans, parsley leaves, sweet paprika, salt and pepper, tahini, caramelised onions, lemon juice and zest, olive oil, and cold water to a food processor. Process until smooth.
  • Garnish the dip with olive oil, a sprinkle of paprika, and the reserved lemon zest. Enjoy!

Per Serving

Calories 157kcalCarbohydrates 17gProtein 6gFat 8gSodium 187mgFiber 4gVitamin A 13IUVitamin C 3mgCalcium 61mgIron 2mg
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5 from 1 vote (1 rating without comment)

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