Navy Bean Dip

Navy Bean Dip

This January we co-hosted an event called The Vibrant Self with Rudy’s Regina Beach, a local shop that carries pieces from around the whole. There is everything from clothing, home decor, silly cards, crystals, and local artisans creative pieces. This space and the owner, Lori Zak, are two major influences of who I am today. She hired me when I was a little gal and inspired me everyday to live the most passionate life possible. Her drive, love for connection, and sense of humour ripples the room. Lori, if you are reading this, thank you for gifting me the opportunity to of spending 8 years with you and your lovely shop. I hold this experience close in my heart and truly am blessed to have you as my first employer. I forever see you as a live long friend and gypsy mama. To the reader, if you  haven’t been to Rudy’s at Regina Beach, Sk I highly recommend coming and enjoying a day a the lake this summer. Make sure you drive in a larger vehicle- there may be some pieces from around the world that will want to journey back home with you.

When we were preparing for the event I usually, well try too, have a set menu and roll with it. I am doing this because I feel like organization in my business gives me more moments of ease and not rushing around. Well…. I naturally love to just make food intuitively and then serve from the heart. This has always turned out well for me and I truly feel people feel it when they experience the food. This is what happened, as usual, I first went in with a menu and came out of the store inspired to make a whole different spread. #truths. 

Below you will find a delicious dip that we served that evening. It is hearty, full of flavour, and can be easily made and stored in your fridge for snacks or meals. Wanting to make a 100% plant based layered dish? This would be a tasty twist of a salsa. Simply add in chunks of tomatoes.


  • 2 cans of organic BPA free navy beans (or cooked from dry)
  • 1 bundle of fresh parsley
  • 1 medium yellow onion, diced and caramelized
  • 400 ml Tomato Sauce
  • 3 cloves of garlic, crushed and finely cut
  • 1 tsp paprika
  • sea salt, to taste
  • black pepper, to taste
  • 1 tsp chilli powder
  • pinch of cayenne
  • touch of maple syrup
  • 1-2 tbsp olive oil
  • 1/4 cup pine nuts


  1. Drain and rise (or cooked and cooled) navy beans, add to a bowl
  2. On high heat, with ghee or oil (high temperature sustaining), add your onion  into a sauce pan and caramelize.
  3. In the meantime, add all other ingredients into the bowl with the navy beans. Excluding fresh parsley.
  4. Once your onions are finished let cool for 5-10 minutes.
  5. Fold in parsley and leave a handful for on top.
  6. Garnish with onions, fresh parsley, and pine nuts.


  • Soaking and Cooking your own beans will help with digestion and limited the toxins/additives to canned beans.
  • Tomato Sauce – I love using homemade although sometimes you gotta use store bought. I always try to focus on local and organic brands.
  • This would be delicious served warm as well, yummy!

I would love to hear or see your creations. Comment below or tag us by using #brittanyreidwellness for photos.





Photos by: Jillian Jordan

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