High-Protein Creamy Mediterranean Diet White Bean Dip Recipe (15 Minutes) by Jan Mostrom

Lately I’ve seen quite a bit of buzz about the benefits of white beans in our diet, so I wanted to showcase how easy and delicious it is to incorporate them into your recipe rotation. (And shhhhh, your family won’t even know they are eating something really good for them!) This Mediterranean Diet white bean dip recipe is so quick and easy, and has all the health benefits of white beans in every creamy scoop. 

The creamy bean dip is a no-cook recipe that has a short list of wholesome ingredients. Just grab all the ingredients, put everything into a blender or food processor, whirl and you're done. Here is your short gluten-free shopping list: white beans (cannellini or great northern), Parmesan cheese, olive oil, fresh lemons for juicing, sour cream or yogurt, fresh garlic, salt, black pepper, Italian seasoning, sundried tomatoes and fresh basil.

Photo credit (all photos): Jan Mostrom

According to Healthline, white beans are terrific for us “as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium and vitamin B6.” And when you add vegetables on the side, this healthy snack is a homerun for the budget, nutrition and taste!

Serve this high-protein creamy white bean dip as a fantastic Mediterranean appetizer or afternoon snack with fresh vegetables, pita chips or even toasted bread.

Cuisine: Mediterranean
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings 16

Ingredients

• 30 ounces (2 cans) low-salt or no-salt cannellini beans or great northern beans, drained and rinsed
• 3/4 cup finely grated Parmesan cheese (divided)
• 1/3 cup extra virgin olive oil
• 2 lemons, juiced
• 1/4 cup sour cream or plain whole-milk yogurt
• 3 cloves garlic, minced (about 1 teaspoon)
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon Italian seasoning
• 3/4 cup julienne-cut sundried tomatoes in oil, drained and chopped, plus 1 tablespoon oil from jar (divided)
• 1 tablespoon fresh basil, finely chopped

Here's how to make it: 

1. Put the beans, 1/2 cup of the Parmesan, olive oil, lemon juice, sour cream, garlic, salt, black pepper and Italian seasoning into a blender or food processor.
   
2. Blend for about 3 minutes, or until the dip is very cream and smooth.
   
3. Transfer the dip to a serving bowl and gently fold in 1/4 cup of the sundried tomatoes.
   
4. Add the rest of the sundried tomatoes on top and drizzle with the oil from the jar. Add fresh basil and the remainder of the Parmesan. Serve. Store the dip in an airtight container in the fridge.
   

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