Home
Healthy Protein-Packed Bean Dip

Creamy Powerhouse Bean Dip

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
Meal Types
Recipe Difficulty

This creamy bean dip packs a nutritious punch with its blend of protein-rich beans, zesty spices, and a touch of tangy flavor. It's a guilt-free indulgence that will satisfy your cravings while providing a boost of plant-based goodness. Perfect for dipping crisp vegetables or spreading on warm pitas, this versatile dip is a crowd-pleaser that will have everyone coming back for more.

Authors
No items found.
Total Time
10 minutes
Recipe Yield
8
Prep Time
10 minutes
Cook Time
0 minutes
Mediterranean
Sign Up for new Healthy Recipes
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Introduction

Bean dips have been a staple in Mediterranean and Middle Eastern cuisines for centuries, offering a delightful way to enjoy the humble yet nourishing legume. This particular recipe pays homage to the region's culinary traditions while giving it a modern, health-conscious twist. The combination of creamy beans, vibrant spices, and a hint of tangy flavor creates a harmonious blend that will transport your taste buds to the sun-drenched shores of the Mediterranean. Whether you're hosting a gathering or simply seeking a satisfying snack, this protein-packed dip is a celebration of flavor and nutrition.

Ingredients

• 1 (15 oz) can cannellini beans, drained and rinsed

• 1 (15 oz) can chickpeas, drained and rinsed

• 1/4 cup olive oil, plus more for drizzling

• 2 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1/2 teaspoon cayenne pepper (or to taste)

• 1/4 cup freshly squeezed lemon juice

• 2 tablespoons tahini (sesame seed paste)

• 1/4 cup water (plus more as needed)

• 1/4 cup chopped fresh parsley

• Salt and freshly ground black pepper to taste

Instructions on how to make Healthy Protein-Packed Bean Dip

Step 1:

Drain and rinse the cannellini beans and chickpeas, and set aside.

Step 2:

In a food processor or blender, combine the drained beans, olive oil, minced garlic, ground cumin, smoked paprika, cayenne pepper, lemon juice, tahini, and water. Process until well combined and smooth, stopping to scrape down the sides as needed.

Step 3:

Transfer the mixture to a mixing bowl and stir in the chopped fresh parsley. Season with salt and freshly ground black pepper to taste.

Step 4:

If the dip seems too thick, add a tablespoon or two of water or olive oil to reach the desired consistency.

Frequently Asked Questions

Q: Can I use canned beans instead of dried beans?

A: Yes, this recipe calls for canned beans, which are more convenient and don't require soaking or pre-cooking.

Q: Is this dip gluten-free?

A: Yes, this creamy bean dip is naturally gluten-free, as it does not contain any wheat or gluten-containing ingredients.

Q: How long does this dip keep in the refrigerator?

A: Stored in an airtight container, this dip will keep for up to 5 days in the refrigerator.

Nutrition

Fat Content
8g
Saturated Fat Content
Carbohydrate Content
22
Fibre Content
6
Sugar Content
2
Protein Content
6g
Sodium Content
280mg
Calories
180

Notes

• For a richer flavor, use roasted garlic instead of raw.

• Adjust the amount of cayenne pepper to suit your desired level of heat.

• Substitute plain Greek yogurt for tahini if desired, or omit for a nut-free option.

• For a thinner consistency, add more water or olive oil.

• Garnish with extra parsley, a drizzle of olive oil, and a sprinkle of smoked paprika.

• This dip is vegan, gluten-free, and high in fiber and plant-based protein.

• Consider serving with fresh vegetable sticks, pita chips, or warm pita bread.

Serving Instructions

Serve the creamy bean dip with fresh vegetable sticks, pita chips, or warm pita bread. Garnish with a drizzle of olive oil and a sprinkle of smoked paprika, if desired.

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 5 days.

Timing Tips

This recipe comes together quickly, so there's no need for multitasking. However, you can prepare the dip a day in advance to allow the flavors to meld.

Chef's Tips

  • For a richer flavor, use roasted garlic instead of raw.
  • Adjust the amount of cayenne pepper to suit your desired level of heat.
  • Substitute plain Greek yogurt for tahini if desired, or omit for a nut-free option.

Variations

For a smoky twist, try substituting smoked paprika with chipotle powder or adobo sauce. For a creamier texture, add a few tablespoons of plain Greek yogurt.

Pairing Recommendation

Pair this creamy bean dip with crisp white wines, such as Sauvignon Blanc or Pinot Grigio, or a light lager or wheat beer. It also goes well with a fresh and zesty salad or grilled vegetables.

Seasonality

This versatile dip can be enjoyed year-round, but it's especially refreshing during the warmer months.

Allergen Information

This recipe contains sesame seeds (tahini) and may not be suitable for those with sesame allergies. It is otherwise vegan, gluten-free, and nut-free.

Other Healthy Recipes

Take a Look at Our Other Healthy Mediterranean Recipes

Explore our blog for nutrition tips and wellness advice

Healthy Mediterranean Vegetable Couscous

Healthy Mediterranean Vegetable Couscous

Healthy Mediterranean Vegetable Couscous: Wholesome couscous with grilled zucchini, roasted peppers, Kalamata olives.
Healthy Mediterranean Lentil Soup

Healthy Mediterranean Lentil Soup

Hearty, flavorful Mediterranean Lentil Soup: packed with protein, fiber, and vibrant flavors.
Healthy Mediterranean Chicken Kabobs

Healthy Mediterranean Chicken Kabobs

Marinated chicken, fresh veggies, Mediterranean herbs create flavorful, healthy, easy kabobs. Ideal summer dish.
Other Healthy Recipes

Take a Look at Our Other Healthy Appetizer Recipes

Explore our blog for nutrition tips and wellness advice

Healthy Japanese Edamame

Healthy Japanese Edamame

Healthy Japanese Edamame- steamed soybeans with sea salt, vibrant, nutritious starter.
Healthy Filipino Lumpiang Shanghai

Healthy Filipino Lumpiang Shanghai

Nutritious Filipino spring rolls, filled with pork and veggies, golden and crispy.
Healthy White Bean Hummus with Roasted Red Peppers

Healthy White Bean Hummus with Roasted Red Peppers

Nutritious white bean hummus with smoky, sweet roasted red peppers - delicious!