Roast a head of garlic until it turns sweet and spreadable, blend it with white beans, and you get a dip that beats our Roasted Garlic Hummus on fiber content. White beans are loaded with resistant starch, one of the best fiber types for feeding gut bacteria, and the roasted garlic folds in its own prebiotic punch.
Ingredients
- 1 head garlic
- 2 cans white beans, drained and rinsed
- 3 tablespoons olive oil, plus more for roasting
- 1 tablespoon lemon juice
- Salt to taste
Instructions
- Preheat oven to 400F.
- Slice the top off the garlic head, drizzle with olive oil, wrap in foil, and roast 35-40 minutes.
- Squeeze roasted garlic into a food processor with white beans, olive oil, and lemon juice.
- Blend until smooth, adding water as needed.
- Season with salt.
Nutrition Facts (per serving)
| Calories | 160 |
| Total fat | 8g |
| Total carbohydrates | 17g |
| Dietary fiber | 5g |
| Protein | 6g |
| Sodium | 210mg |
Why This Is Good for Your Gut
White beans are rich in resistant starch, a type of fiber that escapes digestion in the small intestine and is fermented by colon bacteria into butyrate, a short-chain fatty acid that fuels and protects the gut lining. Garlic contains inulin, a prebiotic fiber that specifically feeds beneficial Bifidobacteria strains.
Forty minutes in the oven for a dip your gut bacteria will fight over. Try it alongside Roasted Asparagus with Garlic and Lemon or our Roasted Eggplant and Red Pepper Dip.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
