Dip made from mashed beans

Are you looking for a tasty and nutritious snack option? Then our Smashed Bean Dip is just right for you! This delicious dip is not only low in fat, but also absolutely irresistible. The creamy texture goes perfectly with a variety of raw plant-based foods and makes for a super healthy snack experience. Packed with flavor, this dip is sure to satisfy your cravings while providing your body with the nutrients it needs. Treat yourself to this delicious creation without feeling guilty and be happy that you have made a healthy choice. Don’t miss this delicious and healthy snack that will leave you wanting more!


  • 400g canned cannellini beans, rinsed and drained
  • 400g can of chickpeas, rinsed and drained
  • Juice of 2 lemons, zest of 1
  • 2 garlic cloves, crushed
  • 2 tsp ground cumin
  • 100 ml Greek yogurt


3 ways to enjoy
1. Sprinkle with pumpkin and/or sunflower seeds and eat with celery sticks. 2. Pack with bread and carrot sticks for dipping. 3. Top with a handful of tortilla chips and cucumber sticks.

Preparation steps

  1. Place half of the beans and chickpeas in a food processor.
  2. Add lemon juice, garlic, cumin and yogurt to food processor.
  3. Whip the mixture in the food processor until smooth.
  4. Add the remaining beans to the mixture in the food processor.
  5. Pulse the food processor once to create a very chunky dip.
  6. Stir in the lemon zest and season the dip generously.
  7. Divide the bean dip between 4 containers.
  8. Store the containers in the refrigerator.

Nutritional Information

172 5g 1g 22g 3g 6g 11g 1.04g

Equipment and tools

For this recipe you will need the following equipment and tools:

  • tin opener
  • Sieve
  • Zester or grater
  • A garlic press
  • mixing bowl
  • Blender or food processor

Allergen information

This crushed bean dip recipe may contain allergens. Please note the following allergen information:

  • Dairy products: Greek yogurt

If you have special dietary restrictions or allergies, please check the ingredient labels used.

Storage and leftovers

After you have prepared and enjoyed the bean dip, you can store the leftovers as follows:

  • Transfer the dip to an airtight container.
  • Store the dip in the refrigerator for up to 3-5 days.
  • Before serving the leftovers, stir the dip to recombine the flavors.

Note: The consistency of the dip may change slightly after it has cooled. If necessary, you can add a splash of lemon juice or olive oil to freshen it up.

Health Benefits of Smashed Bean Dip

The smashed bean dip is not only delicious but also offers numerous health benefits. This dip is made from cannellini beans and chickpeas, which are nutritional powerhouses and provide a range of essential nutrients for the body.

1. Rich in protein

Both cannellini beans and chickpeas are excellent sources of protein. Protein is an essential macronutrient that plays a critical role in building and repairing tissue and supporting the immune system. Adding this dip to your diet can help you meet your daily protein needs, especially for vegetarians or vegans.

2. Rich in fiber

The combination of beans and chickpeas in this dip makes it a fiber-rich food. Fiber is known for its ability to promote digestive health and prevent constipation. It can also help regulate blood sugar levels, lower cholesterol, and promote a healthy weight by providing a feeling of satiety.

3. Rich in antioxidants

Lemons and garlic, two ingredients in this dip, are rich in antioxidants. Antioxidants are compounds that protect the body from oxidative stress and prevent damage from harmful free radicals. Eating foods high in antioxidants can reduce the risk of chronic disease and support overall health.

4. Infused with cumin

Including ground cumin in this recipe not only provides a distinctive flavor but also provides additional health benefits. Known for its anti-inflammatory properties, cumin can improve digestion, lower cholesterol, and promote weight loss. It is also a good source of iron and other essential minerals.

5. Added creaminess with Greek yogurt

Greek yogurt is a healthier alternative to traditional mayonnaise or sour cream based dips. It gives the dip a creamy consistency and at the same time offers probiotics, i.e. beneficial bacteria that support intestinal health. Greek yogurt is also a good source of calcium and protein.

Ways to Enjoy Smashed Bean Dip

Here are three delicious and nutritious ways to enjoy Smashed Bean Dip:

  1. Sprinkle with pumpkin and/or sunflower seeds and eat with celery sticks.
  2. Pack with bread and carrot sticks for dipping.
  3. Top with a handful of tortilla chips and cucumber sticks.

With its protein, fiber, antioxidants and other beneficial nutrients, Smashed Bean Dip is an excellent choice for a delicious and healthy snack or party appetizer. Enjoy the benefits of this nutritious dip and indulge in its delicious flavors!

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