Greek · snack, side
Mediterranean White Bean Dip with Feta and Sun-Dried Tomato
Video by Dimitra's Dishes on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
White beans make the base, so each serve gives about 7.5 g of protein and 3 g of fibre, with olive oil, lemon and herbs for flavour and no added sugar. A source of calcium from the feta.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Pulse the garlic in a food processor until finely minced. Add most of the sun-dried tomatoes (keep 2 for garnish) with their oil, topped up with olive oil to ¼ cup, and pulse until finely chopped. 0:35
- Add the drained beans, crumbled feta and a pinch of chilli flakes and blend until smooth, scraping down the sides. 1:22
- Add the lemon juice, water, oregano and a little salt and blend again until creamy. Taste: add more salt, lemon or water to get the flavour and thickness you like. 2:44
- Spread in a shallow dish. Drizzle with olive oil and top with capers, chilli flakes, the reserved sun-dried tomatoes (sliced) and a little crumbled feta. 3:53
- Serve with pita, toasted bread or sliced peppers, cucumbers and other raw vegetables.
Tip. For a vegan dip leave out the feta and add a little more salt. Roasted red peppers can replace the sun-dried tomatoes, and Kalamata olives the capers. Keeps 4 days in the fridge.
The method is a summary in our words — the video shows every step.
One portion, 6 tbsp (about 100 g), gives you 1 of 6
Where the energy comes from one serve
- Net carbs 20%
- Protein 14%
- Fat 66%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 Source15%
0.4 µg a serve, mostly from feta cheese (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E Source13%
2 mg a serve, mostly from olive oil (64%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source12%
151 mg a serve, mostly from feta cheese (61%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Zinc Source12%
1.3 mg a serve, mostly from white beans (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Omega-3 Source12%
0.2 g a serve, mostly from olive oil (36%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source11%
2 mg a serve, mostly from white beans (77%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate Source11%
45 µg a serve, mostly from white beans (76%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C Source10%
8.8 mg a serve, mostly from oil-packed sun-dried tomatoes (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 Source10%
0.2 mg a serve, mostly from feta cheese (48%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 6
Magnesium9%
36 mg a serve, mostly from white beans (74%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K8%
9.7 µg a serve, mostly from olive oil (56%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium7%
340 mg a serve, mostly from white beans (70%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Selenium7%
4.1 µg a serve, mostly from feta cheese (69%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A3%
31 µg a serve, mostly from feta cheese (76%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0.1 µg a serve, mostly from feta cheese (88%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Dimitra's Dishes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.