Sun-Dried Tomato White Bean Dip
- melrdnutrition
- Feb 10
- 1 min read
Updated: Feb 11
If you’re looking for a flavourful, nutrient-dense appetizer that comes together in minutes, this Sun-Dried Tomato White Bean Dip is a must-try!
Packed with plant-based protein and fiber from white beans, this dip supports steady energy and gut health while keeping you satisfied between meals.
You'll love this recipe, as it combines both convenience and balanced nutrition.
Sun-dried tomatoes add a bold, savoury depth of flavour along with antioxidants like lycopene, while olive oil provides heart-healthy monounsaturated fats. A squeeze of lemon brightens everything up and enhances iron absorption from the beans, making this a clever and delicious pairing.
Simply blend everything until smooth and you're ready to serve it with fresh veggies, whole-grain crackers, or spread it on sandwiches and wraps for an easy plant-powered boost.
Whether you’re entertaining or meal prepping for the week, this creamy, Mediterranean-inspired dip is a satisfying way to add more legumes to your routine.
Blending
You may need to add up to 1 tablespoon of water to reach desired smoothness; add in 1 tsp. increments if needed.
Shelf Life
This dip will keep for about 1 week in an air-tight container in the fridge.
Notes
1
Add into food processor: drained & rinsed white beans, tahini, garlic clove, rosemary, lemon juice & sun-dried tomatoes.
2
Pulse for 30 seconds; scraping down the sides as needed to incorporate all ingredients. Blend until smooth*; another 30-60 seconds.
3
Taste; add salt & pepper as desired.
Scrape into serving dish and garnish with a few sun-dried tomatoes (optional). Enjoy!
Instructions
1-240ml can white beans (drained & rinsed)
2 Tbsp. tahini
1 large garlic clove
1/2 tsp dried rosemary
1 Tbsp lemon juice
1/3 cup oil-packed sun-dried tomatoes (drained)
salt & pepper
Ingredients
Sun-Dried Tomato White Bean Dip
Registered Dietitian
Melanie DeSylva, RD
A delicious spread or dip that is rich in fibre, healthy fats & plant protein to satisfy both you & your gut!
Yield: 2 cups
Prep Time
10 min
Cooking Time
0 min
Rest Time
0 min
Total Time
10 min
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