Fabulous French Onion Dip
The Fabulous French Onion Dip is a creamy and savory delight that’s perfect for serving at parties, gatherings, or simply enjoying as a snack. With a rich blend of sunflower seeds, beans, and flavorful seasonings, this dip brings all the classic flavors of French onion dip with a healthy twist. Whether you’re serving it with chips or fresh veggies, this dip is sure to be a hit!

What You Need to Make Fabulous French Onion Dip:
- Raw unsalted sunflower seeds, soaked, drained, and rinsed
- Low-sodium canned great northern beans (or cooked beans), drained and rinsed
- Water
- Lemon juice
- Apple cider vinegar
- Garlic powder
- Onion powder
- Sea salt
- Minced dried onion
- Dried parsley
- Ground black pepper
How to Make Fabulous French Onion Dip:
- Blend the Base: Start by adding the soaked sunflower seeds, drained beans, water, lemon juice, apple cider vinegar, garlic powder, onion powder, and sea salt to a blender. Begin blending on low speed and gradually increase to high, stopping to scrape down the sides of the blender as needed. Blend until the mixture is smooth and creamy, with a thick consistency.
- Mix in the Flavor: Transfer the creamy mixture to a bowl and stir in the minced dried onion, dried parsley, and black pepper. Mix until well combined.
- Chill: For the best flavor and texture, refrigerate the dip for at least 3 hours, or overnight if possible. This will allow the flavors to meld together and the dip to thicken slightly.
- Serve and Enjoy: Serve this fabulous French onion dip with your favorite chips, crackers, or crudités. It’s a perfect addition to any appetizer spread or snack platter!
Tips for the Best French Onion Dip:
- Soaking the Sunflower Seeds: Be sure to soak the raw sunflower seeds for at least 2 hours to soften them and make them easier to blend into a creamy dip.
- Customizing the Flavor: Feel free to adjust the seasonings to your taste! Add a little more garlic or onion powder for an extra kick, or sprinkle in some fresh herbs for added freshness.
- Storage: This dip can be stored in an airtight container in the refrigerator for up to 5 days. Stir before serving to refresh the texture.
This Fabulous French Onion Dip is not only delicious but also plant-based and packed with nutritious ingredients. Its creamy, savory taste is sure to please any crowd, making it a must-have at your next gathering!

Fabulous French Onion Dip
This Fabulous French Onion Dip is not only delicious but also plant-based and packed with nutritious ingredients. Its creamy, savory taste is sure to please any crowd, making it a must-have at your next gathering!
Ingredients
- 3/4 cup raw unsalted sunflower seeds soaked in water for 2 hours, drained and rinsed
- 1/4 cup low-sodium canned great northern beans or 1/4 cup cooked great northern beans drained and rinsed
- 1/2 cup plus 2 tablespoons water
- Juice of 1 lemon
- 2 teaspoons apple cider vinegar
- 1 1/2 teaspoons garlic powder
- 1 teaspoon onion powder
- 3/4 teaspoon sea salt
- 1 tablespoon minced dried onion
- 1 teaspoon dried parsley
- 1/4 teaspoon ground black pepper
Instructions
- Blend the Base: Start by adding the soaked sunflower seeds, drained beans, water, lemon juice, apple cider vinegar, garlic powder, onion powder, and sea salt to a blender. Begin blending on low speed and gradually increase to high, stopping to scrape down the sides of the blender as needed. Blend until the mixture is smooth and creamy, with a thick consistency.
- Mix in the Flavor: Transfer the creamy mixture to a bowl and stir in the minced dried onion, dried parsley, and black pepper. Mix until well combined.
- Chill: For the best flavor and texture, refrigerate the dip for at least 3 hours, or overnight if possible. This will allow the flavors to meld together and the dip to thicken slightly.
- Serve and Enjoy: Serve this fabulous French onion dip with your favorite chips, crackers, or crudités. It’s a perfect addition to any appetizer spread or snack platter!
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