Smashed bean dip

Smashed bean dip

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(3 ratings)

Prep: 10 mins

Easy

Makes 4 portions
Dip vegetable crudités into this low-fat, moreish dip for a superhealthy snack fix

Nutrition and extra info

  • Vegetarian
  • Healthy

Nutrition: per serving

  • kcal172
  • fat5g
  • saturates1g
  • carbs22g
  • sugars3g
  • fibre6g
  • protein11g
  • salt1.04g
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Ingredients

  • 400g can cannellini beans, rinsed and drained
    Cannellini bean

    Cannellini bean

    can-a-leen-ee been

    Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

  • 400g can chickpeas, rinsed and drained
  • juice 2 lemons, zest 1
    Lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 2 garlic clove, crushed
  • 2 tsp ground cumin
    Cumin

    Cumin

    q-min

    An aromatic spice native to eastern Mediteranean countries and Upper Egypt. This warm,…

  • 100ml Greek yogurt

Method

  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.

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Comments (3)

charlotteh13's picture

I made this yesterday - yum! I changed it quite a bit though...!
.Firstly, I only had beans, so I used two cans of those.
.I used less lemon because someone below said it was very lemony!
.I added a pinch of salt because it was a little bland.
.I added some chilli powder and harissa because I love spicy food!
.and I added 3 cloves of garlic, because it was still a little bland.
So it needed a few extra things, but it was YUMMY!

elsiepac's picture
4

I made this recipe to take to a BBQ as a nibble before all the meat, so cut up some veggies to go with it. Carrots, red pepper, celery and cucumber all went beautifully.

I had favourable feedback, everyone liked it, but it was commented that it was very lemony - which was true, so maybe I'd cut back on the lemon next time.

Also, I modified the recipe by using Total 0% Greek Yoghurt. I also added the following as I found it was a tad bland:
- 1tsp salt
- 1tsp cracked black pepper
- 1tsp olive oil
- a good pinch of chilli flakes

By doing this and dividing the total into four portions, each portion had the following nutritional information:
Cal - 152 (Cal from Fat 30)
Fat - 3.3g
Sat. Fat - 0.6g
Sodium - 391mg
Carb - 20.6g
Of which Sugars - 2.4g
Fibre - 7g
Protein - 10.9g

This makes it less cals than the recipe, and lower in fat. All in all, I was pleased with this one!

cinder's picture
3

I've had this in my lunch box twice this week and have been the envy of my colleagues.

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