Think of this as hummus's creamier, milder cousin. White beans blend into something silky smooth, roasted garlic mellows out completely while its prebiotic fiber concentrates, and rosemary gives it an herby depth that makes this dip disappear fast at any gathering. Serve with vegetables or crackers and watch it go.
Ingredients
- 1 head garlic
- 2 cans (400g each) white beans (cannellini), drained
- 3 tbsp extra virgin olive oil, plus more for serving
- Juice of 1 lemon
- 1 tsp fresh rosemary, finely chopped
- 1/2 tsp salt
- 2-3 tbsp water
- Fresh parsley to serve
Instructions
- Preheat oven to 200C. Slice the top off the garlic head. Drizzle with olive oil, wrap in foil, and roast 35-40 minutes until soft.
- Squeeze roasted garlic cloves from their skins.
- Add white beans, roasted garlic, olive oil, lemon juice, rosemary, and salt to a food processor. Blend until smooth, adding water as needed for a creamy consistency.
- Taste and adjust lemon and salt. Transfer to a bowl, drizzle with olive oil, and top with parsley.
Nutrition Facts (per 2 tbsp serving)
| Calories | 95 |
| Total fat | 5g |
| Total carbohydrates | 10g |
| Dietary fiber | 3g |
| Protein | 4g |
| Sodium | 190mg |
Why This Is Good for Your Gut
White beans deliver galactooligosaccharides and resistant starch that feed multiple beneficial bacterial species. Roasted garlic retains concentrated inulin even after cooking. Olive oil's polyphenols selectively support beneficial bacteria.
Roast a couple of heads of garlic at once. Extra roasted garlic keeps in the fridge and makes everything better for a week.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.