Olive Oil White Bean Dip
Aysel is a London-based food creator who loves developing her own recipes and creating delicious, healthy, and approachable meals. Her goal is to show that healthy eating doesn't have to mean sacrificing flavor, and to inspire more people to enjoy cooking at home.
- Side
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.
Nutrition (per serving)
| Calories | 390 |
|---|---|
| Protein | 5g |
| Carbs | 18g |
| Fat | 34g |
Ingredients
| Cooked white beans | 1 cup (about 220 g) |
|---|---|
| Extra virgin olive oil | 9½ tbsp |
| Balsamic glaze or balsamic vinegar | 1½ tbsp |
| Lemon juice | ½ lemon |
| Red onion, finely diced | 1 small |
| Sun-dried tomatoes, finely chopped | 2–3 tbsp |
| Fresh parsley, finely chopped | A small handful |
| Fresh dill, finely chopped | A small handful |
| Chili flakes | 1 tsp |
| Sumac | 1 tsp |
| Salt | To taste |
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.
Notes & Tips
- Storage: Store the leftovers in an airtight container in the refrigerator for up to 3 days.
- Best flavor: Let the dip sit at room temperature for 10–15 minutes before serving for the best flavor.
- Lighter version: For a lighter version, reduce the olive oil and add a little extra lemon juice.
- Swap the beans: You can substitute chickpeas for white beans if preferred.
- Make ahead: Prepare it a few hours ahead to allow the flavors to develop.
Aysel is a London-based food creator who loves developing her own recipes and creating delicious, healthy, and approachable meals. Her goal is to show that healthy eating doesn't have to mean sacrificing flavor, and to inspire more people to enjoy cooking at home.
