This Chunky Bean Dip is a protein-packed and flavorful snack perfect for parties or a healthy appetizer. Combining chickpeas, cannellini beans, yogurt, and fresh herbs, this dip is creamy yet chunky, with a delightful hint of cumin and lemon. Serve it with toasted pita bread for a satisfying dish that’s sure to please.
Chunky Bean Dip
Course: AppetizersCuisine: Mediterranean-inspired8
10
minutes10
minutes180
kcalChunky Bean Dip is a flavorful, textured dip made with a mix of mashed and whole beans, seasoned with garlic, onion, and spices, perfect for pairing with tortilla chips, veggies, or crackers.
Ingredients
One 15 1/2-ounce can chickpeas, rinsed and drained
One 15-ounce can cannellini beans, rinsed and drained
2 cloves garlic, roughly chopped
One 8-ounce container plain fat-free yogurt
1 tomato, seeded and cut into 1/4-inch dice
1 teaspoon ground cumin
1 1/2 teaspoons salt
1/2 teaspoon freshly ground pepper
Juice of 1 lemon
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh flat-leaf parsley
8 rounds 6-inch pita bread
Cooking spray
Directions
- Blend the Beans: In a food processor, combine the chickpeas, cannellini beans, garlic, yogurt, cumin, salt, pepper, and lemon juice. Pulse a few times until the mixture is blended but still chunky, ensuring it maintains a textured consistency.
- Add Fresh Ingredients: Transfer the dip to a bowl and fold in the diced tomato, fresh thyme, and parsley. Mix gently to incorporate the ingredients evenly.
- Toast the Pita: Preheat the oven to 375°F (190°C). Lightly spray the pita rounds with cooking spray, and cut them into wedges. Arrange them on a baking sheet and bake for 8-10 minutes until golden and crisp.
- Serve: Serve the dip in a bowl, accompanied by the toasted pita wedges. Garnish with extra herbs if desired.
Notes
- Nutrition Facts (Per Serving):
Fat: 3 g
Saturated Fat: 0 g
Carbohydrates: 32 g
Protein: 8 g
Fiber: 7 g
Sodium: 450 mg
This Chunky Bean Dip is a versatile and healthy option that combines creamy beans with fresh herbs and a zesty lemon kick. Serve it with crispy pita bread for an irresistible snack that’s full of flavor and nutrition.
