Smashed bean dip

Vegetarian
Gluten Free
Health score
43%
Smashed bean dip
10 min.
4
223kcal

Suggestions


Prepare to indulge in a delightful and nutritious treat with our Smashed Bean Dip, a perfect blend of flavors that will elevate any gathering! This vibrant dish is not only vegetarian and gluten-free but also quick to whip up, making it an ideal choice for last-minute entertaining or a healthy snack. With just 10 minutes required from start to finish, you can effortlessly create a scrumptious dip that serves four and delights everyone’s taste buds.

This recipe combines the creamy textures of cannellini beans and chickpeas, packed with protein and fiber, ensuring that your dip is as satisfying as it is nutritious. Enlivened with the zesty brightness of fresh lemon juice and aromatic garlic, every bite is a refreshing experience. With a touch of ground cumin, this dip takes on a subtle warmth that perfectly balances the flavors.

Serve it as an enticing appetizer at your next gathering, a savory starter for dinner, or a wholesome snack to enjoy at any time of day. You can easily dress it up with your favorite veggies, pita chips, or crackers, making it a versatile addition to your culinary repertoire. Dive into the vibrant world of flavors with our Smashed Bean Dip and make your next meal a little brighter!

Ingredients

  • 400 cannellini beans rinsed drained canned
  • 400 garbanzo beans rinsed drained canned
  •  juice of lemon 
  •  garlic clove crushed
  • tsp ground cumin 
  • 100 ml greek yogurt 

Equipment

  • food processor

Directions

  1. Put half the beans and chickpeas into a food processor with the lemon juice, garlic, cumin and yogurt, then whizz until smooth. Tip in the rest of the beans and pulse once to get a very chunky dip. Stir in the lemon zest and plenty of seasoning, then divide between 4 containers and store in the fridge.

Nutrition Facts

Calories223kcal
Protein25.56%
Fat10.07%
Carbs64.37%

Properties

Glycemic Index
26.58
Glycemic Load
8.91
Inflammation Score
-5
Nutrition Score
14.96086954293%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Myricetin
0.03mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:222.53kcal
11.13%
Fat:2.57g
3.95%
Saturated Fat:0.32g
2.02%
Carbohydrates:36.92g
12.31%
Net Carbohydrates:27.56g
10.02%
Sugar:1.21g
1.34%
Cholesterol:1.06mg
0.35%
Sodium:292.62mg
12.72%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.66g
29.31%
Manganese:1.39mg
69.71%
Fiber:9.36g
37.44%
Vitamin B6:0.59mg
29.4%
Iron:4.93mg
27.39%
Folate:93.12µg
23.28%
Magnesium:84.81mg
21.2%
Phosphorus:207.63mg
20.76%
Copper:0.4mg
20.15%
Potassium:659.42mg
18.84%
Calcium:143.93mg
14.39%
Zinc:1.99mg
13.27%
Vitamin B1:0.14mg
9.58%
Selenium:5.96µg
8.52%
Vitamin B2:0.12mg
6.91%
Vitamin B5:0.57mg
5.73%
Vitamin E:0.84mg
5.59%
Vitamin C:3.55mg
4.3%
Vitamin K:2.98µg
2.84%
Vitamin B12:0.15µg
2.47%
Vitamin B3:0.35mg
1.75%