Herbed White Bean & Feta Dip
Discover a brilliantly reimagined classic. This dip delivers the creamy tang you love from whipped feta but is re-engineered with a heart-healthy base of white beans and fresh herbs. It’s an effortlessly elegant appetizer that packs a secret punch of fiber and plant-based goodness, making it a perfectly delicious indulgence.
Servings 8
Calories 107kcal
Equipment
- Food processor or high-speed blender
- Silicone spatula
- Serving bowl
Ingredients
- 1 15-ounce can cannellini beans, no salt added, rinsed and drained
- 4 ounces block-style feta cheese crumbled
- 1 cup non-fat plain Greek yogurt
- 3 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 2 medium garlic cloves peeled
- 1 ½ tablespoons extra-virgin olive oil plus more for garnish
- 2 tablespoons fresh dill chopped
- 1 tablespoon fresh oregano chopped
- ¼ teaspoon black pepper
- For Garnish: A pinch of sumac or Aleppo pepper chopped fresh parsley
Instructions
- Build the Aromatic Base: In the bowl of your food processor, combine the garlic cloves, fresh lemon juice, and lemon zest. Pulse several times until the garlic is finely minced.
- Purée for Creaminess: Add the thoroughly rinsed and drained cannellini beans to the food processor. Secure the lid and process on high for 60-90 seconds, scraping down the sides with a spatula as needed, until the beans are transformed into a completely smooth and velvety purée.
- Incorporate Tang & Richness: Add the non-fat Greek yogurt and black pepper to the bean purée. Blend for another 30 seconds until the mixture is uniform, light, and airy.
- Crumble in the Feta: Add the crumbled feta cheese to the processor. Pulse 5-7 times for a slightly rustic texture, or process for 20-30 seconds for a perfectly silky-smooth consistency.
- Infuse with Fresh Herbs: Add the chopped fresh dill and oregano to the dip. Pulse just 2-3 times—enough to evenly distribute the herbs without turning the dip green.
- Final Emulsification: With the food processor running on low, slowly stream in the 1 ½ tablespoons of extra-virgin olive oil. This will create a stable, rich emulsion.
- Plate and Finish: Transfer the dip to a shallow serving bowl. Use the back of a spoon to create an elegant swirl on top. Drizzle generously with extra-virgin olive oil and garnish with a sprinkle of sumac (or Aleppo pepper) and fresh parsley before serving.
Notes
- Bean Preparation: Using "no salt added" canned beans is ideal. If unavailable, rinse standard canned beans under cold running water for at least 30 seconds to remove excess sodium.
- Serving Suggestions: This dip is excellent with whole-grain pita wedges, cucumber spears, sliced bell peppers, carrot sticks, or whole wheat crackers.
- Make-Ahead: The dip can be prepared up to 3 days in advance and stored in an airtight container in the refrigerator. Allow it to sit at room temperature for 15 minutes and garnish just before serving for the best flavor and texture.
Nutrition Facts
Per serving: 1 of 8 servings- Calories: 107 kcal
- Total Fat: 5.9 g
- Saturated Fat: 2.3 g
- Sodium: 169 mg
- Total Carbohydrates: 6.6 g
- Dietary Fiber: 2.3 g
- Total Sugars: 1.8 g
- Added Sugars: 0 g
- Protein: 6.6 g