Recipe description
October 14, 2026
Cannellini bean spread with raw vegetables
A creamy, fiber-rich spread paired with crisp vegetables for everyday gut-friendly eating.
High Protein
Plant Based
Legume Rich
86%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber and prebiotic carbohydrates from cannellini beans and raw vegetables.
- Includes olive oil, garlic, lemon, parsley, and colorful vegetables for plant variety and flavor.
- Provides a practical combination of legumes, healthy fats, and minimally processed foods.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cannellini beans
1
cup
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Garlic
1
clove
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Parsley
1
tablespoon
Raw vegetables
4
piece
Instructions
1
Drain and rinse the cannellini beans.
2
Add the beans, garlic, lemon juice, olive oil, salt, and black pepper to a food processor.
3
Blend until smooth, adding a splash of water if needed to reach a creamy, spreadable consistency.
4
Taste and adjust the seasoning with more lemon juice, salt, or pepper if desired.
5
Stir in the chopped parsley.
6
Wash and cut the raw vegetables into sticks.
7
Serve the spread in a bowl alongside the vegetable sticks for dipping.
More Recipes For Your Gut
Nutrition
290 kcal
Calories
9 g
Protein
35 g
Carbohydrates
9 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
0.8 g
Salt
FAQ
How many servings does this cannellini bean spread make?
The recipe makes 2 servings.
How do I make the spread creamy?
Blend the rinsed beans with the other ingredients and add a small splash of water if needed.
Can I make this spread without a food processor?
Yes. Mash the beans thoroughly with a fork or potato masher, then mix in the remaining ingredients.
Which raw vegetables go well with this spread?
Carrot, cucumber, bell pepper, celery, radish, and cherry tomatoes are suitable choices.
Is this cannellini bean spread vegan?
Yes. The listed ingredients are all plant-based.
Is this recipe gluten-free?
The listed ingredients are naturally gluten-free, but check product labels if avoiding gluten strictly.
Can I prepare the spread in advance?
Yes. Keep it covered in the refrigerator and use it within 2 days. Stir before serving.
What can I do if the spread is too thick?
Blend in a little water until it reaches a smooth, spreadable consistency.
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