Canned beans and a jar of roasted peppers turn into something worth setting out for guests. Blend them with olive oil and a little garlic and you get a dip that's creamy without any dairy, and genuinely light on sodium if you rinse the beans well. It comes together faster than most store-bought dips take to open.
Ingredients
- 2 cups white beans, drained and rinsed
- 1 cup roasted red peppers
- 2 garlic cloves
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp cumin
- 1 tbsp tahini (optional)
- Salt and pepper to taste
Instructions
- Combine all ingredients in a food processor.
- Blend until smooth, scraping down the sides as needed.
- Adjust seasoning and add a splash of water if too thick.
- Serve with sliced vegetables or whole grain crackers.
Nutrition Facts (per serving)
| Calories | 110 |
| Total fat | 5g |
| Total carbohydrates | 13g |
| Dietary fiber | 4g |
| Protein | 5g |
| Sodium | 190mg |
Why This Is Good for Your Gut
White beans deliver fiber and resistant starch that feed beneficial gut bacteria and are fermented into gut-supportive short-chain fatty acids. Olive oil provides monounsaturated fat consistently associated with better heart health. Roasted peppers add vitamin C and carotenoids on top.
Keep a batch in the fridge and lunch is basically solved for the week. Pair it with our roasted garlic hummus for a spread board that covers every craving.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
