accompaniments/ autumn/ everything else/ recipes/ Thanksgiving

Pumpkin White Bean Dip

Pumpkin White Bean Dip | Well and Full | #vegan #recipe #vegetarian #fall

This easy, vegan Pumpkin White Bean Dip is perfect for fall! Made with real, whole food ingredients, like pumpkin, garlic, and spices!

This post was made in collaboration with Dr. Praeger’s, a brand that I l love and use in my own kitchen! All opinions are my own!

It’s fully fall here in CT and I am 100% here for it! I’ve been making lots of risottos (I have some great recipes coming soon!), lots of coffees and tea lattes, and have been really enjoying the boots and sweaters look ;) 

I’m feeling really good because yesterday was my birthday! I feel like I’ve seen quite often in pop culture that people start to panic once they’re almost 30, but I oddly feel a sense of peace. Things are going well with my fiancé (we finally set a wedding date!), my family is doing well, and I have a great group of friends, so what more could anybody ask for? :)

That being said, I still do feel a sense of nostalgia for my childhood days! Getting to go back to school shopping, going to the pumpkin patch with my grandparents, and doing all of the quintessential kid stuff that made my childhood years so fun! When I was really little, before I went vegetarian, I used to love it when my mom made nuggets and fries. Nowadays, my veggie palate loves vegetarian goodies like Dr. Praeger’s Kale Littles! They’re made with kale and sweet potatoes but are super fun to eat as nuggets, so they’re perfect for kids and big kids (aka adults) alike!

To make these Littles more “grown up”, I created a delicious creamy pumpkin white bean dip to go along with it. It’s made with garlic sautéed in olive oil and spices, then blended up into a creamy purée that’s super savory and PERFECT for fall. I hope you all love this recipe as much as I do!

P.S. This Pumpkin White Bean Dip would be perfect for Thanksgiving! For my ultimate vegan Thanksgiving roundup, click here!

Pumpkin White Bean Dip | Well and Full | #vegan #recipe #vegetarian #fallPumpkin White Bean Dip | Well and Full | #vegan #recipe #vegetarian #fall

Pumpkin White Bean Dip

This easy, vegan Pumpkin White Bean Dip is perfect for fall! Made with real, whole food ingredients, like pumpkin, garlic, and spices!
Prep Time 10 mins
Cook Time 10 mins


Garlic Sauté

  • 2 Tbs Olive Oil
  • 2 Cloves Garlic chopped
  • 1 Tsp Paprika
  • 1/4 Tsp Black Pepper
  • 1/8 Tsp Cumin

The Rest of the Dip

  • 1 15-oz Can White Beans
  • 1 Cup Pumpkin Purée
  • 2 Tbs Extra Virgin Olive Oil
  • Juice from 1/4 Lemon
  • 1 Tsp Salt

Possible Garnishes

  • Roasted Pumpkin Seeds
  • Paprika (Sweet or Hot)


  • To begin, prep all of the dip ingredients by adding them into the food processor and blending on high for about 30-45 seconds.
  • Then make the garlic sauté. Bring the 2 tbs of olive oil to medium-low heat in a sauté pan. Once the oil is hot, add in the garlic and spices and sauté until fragrant, about 1-2 minutes. Be careful not to let the garlic brown!
  • When done, immediately transfer garlic and spices into the food processor with the rest of the dip (making sure to get as much as possible out of the pan), and process until fully incorporated into the dip. Process the dip until it's smooth and creamy (which may take a few minutes).
  • Taste dip, and adjust seasonings if necessary. Feel free to add more salt and pepper.
  • Garnish dip with roasted pumpkin seeds and paprika, if you'd like.
  • Enjoy!


  • For this recipe I called for the garlic to be chopped (not minced) since it will be blended into the dip. But feel free to mince if you have a garlic press! 
  • For a smoky twist on this recipe, feel free to add in some smoked paprika or chipotle chili powder.

Autumn in Connecticut | Well and Full | #vegan #recipe #vegetarian #fall


If you make this Pumpkin White Bean Dip and post it on Instagram, be sure to tag me @wellandfull and #wellandfull so I can see! I love seeing your takes on my recipes :)


  • Reply
    Traci | Vanilla And Bean
    September 30, 2019 at 12:00 pm

    I hope you had a great birthday Sarah! It IS such a lovely time of year. Aren’t white beans soooo good in a dip? I love how you’ve added pumpkin and paprika. I would want this all to myself!

    • Reply
      September 30, 2019 at 1:02 pm

      Thanks so much Traci!! I had a great birthday :)

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