Everything goes in one bowl, and nothing goes on the stove.

At around 390 calories per serving, this olive oil white bean dip turns simple pantry staples into a satisfying Mediterranean-style mezze in just 15 minutes, with no cooking required. Creamy white beans provide plant-based protein and carbohydrates, while extra virgin olive oil brings healthy unsaturated fats and a rich texture. Balsamic, lemon, sumac, and chili flakes add brightness and gentle heat, balanced by sweet sun-dried tomatoes and fresh herbs. Simply mix the dressing, fold in the vegetables and herbs, then gently combine with the beans. Serve it as an appetizer, spoon it over toasted bread, or enjoy it as a simple lunch. Sumac and balsamic both bring acid, which is what keeps that much olive oil from reading as heavy.

Why This Works

White beans do the nutritional heavy-lifting, providing plant-based protein and fiber while creating a hearty base for the dip. Extra virgin olive oil adds healthy unsaturated fats and gives the dish its signature Mediterranean richness.

Ingredients

Step-by-Step Instructions

1 Mix the dressing

Add the extra virgin olive oil, balsamic glaze or vinegar, chili flakes, sumac, and salt to a serving bowl and mix well.

2 Fold in the aromatics

Add the parsley, dill, red onion, and sun-dried tomatoes, then gently combine until evenly distributed.

3 Add the beans

Add the cooked white beans and squeeze in the lemon juice. Gently mix until everything is fully combined and the beans are well coated.

4 Serve

Serve as an appetizer with fresh bread or your favorite crackers.