Lemon White Bean Dip

Garlic is one of those superfoods that packs big flavor and health benefits in every bite. It’s ubiquitous in savory dishes. Crushing and chopping garlic releases cancer-fighting enzymes and a compound called allicin that can boost immunity and lower cholesterol. Use the bottom of a glass jar or the flat side of a broad knife to crush the garlic (this also makes it easier to peel). A little known prep secret: Letting garlic sit 10-15 minutes before cooking brings out more of its benefits!

Cannellini beans, also known as Italian white kidney beans, are another modest ingredient with big health benefits. They’re an excellent source of easy-to-digest bean starch, protein, fiber, minerals and B vitamins. The fiber binds to cancer-causing chemicals in the colon, working as a bulk laxative to protect the colon from toxic substances. Cannellini beans are a particularly good source of gluten-free protein. 

Served with crackers and veggie sticks, my Lemon White Bean Dip is ideal for sharing at a party or making lunch in a snap. Try it in a wrap with spinach, sliced red peppers and red onions. I like it on sourdough bread with sliced tomatoes, a fried egg and a handful of microgreens.


• 1 can cannellini beans, drained and rinsed

• ½ bunch of flat leaf parsley, stems removed

• 2 garlic cloves, peeled and crushed

• 2 tablespoons olive oil

• 1 lemon, zested and juiced

• ¼ tsp sea salt or to taste

• a few cracks of fresh black pepper


1.      Place all ingredients in a food processor and process until fully puréed, about 1-2 minutes, pausing to scrape down the sides as needed. 

2.     Season to taste with salt and pepper.  Enjoy! 

Looking for other easy, healthy recipes from MINT Nutrition? Start here, and be sure to follow MINT Nutrition on Instagram for continued recipes, tips, and insight.

As a certified integrative and functional dietitian, it’s my job to come up with tasty, healthy recipes and meal plans for individuals (neat, I know). To learn more about how my recipes and meals can best serve you and your specific needs, schedule a 15-minute consultation call with MINT Nutrition today.

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Christiane Matey

Integrative Nutritionist & Dietitian

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