Recipe description
June 13, 2026
Carrot Tahini Bean Dip
A fiber-rich carrot-tahini dip to support gentle digestion.
90%
General Gut Health Match
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Overall
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This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: sesame, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables supporting gut health.
- Contains plant-based fats and protein for satiety and balanced meals.
- Colorful ingredients provide polyphenols and dietary diversity.
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
Carrot
2
piece
Tahini
2
tablespoon
chickpeas
1
cup
Oil, olive
1
tablespoon
garlic
1
clove
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
pepper
0.25
teaspoon
Instructions
1
Peel and chop the carrots into small pieces.
2
In a food processor, combine the chopped carrots, tahini, chickpeas, olive oil, minced garlic, lemon juice, salt, and pepper.
3
Blend until smooth, adding a little water if needed to reach the desired consistency.
4
Taste and adjust seasoning as necessary.
5
Serve the dip with raw vegetables or whole-grain crackers.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
9 g
Protein
20 g
Carbohydrates
6 g
Fiber
3 g
Sugar
12 g
Fat
2 g
Saturated fat
0.3 g
Salt
FAQ
What is Carrot Tahini Bean Dip and what is it good for?
A creamy, plant-based dip combining carrots, beans, and tahini. It's a fiber- and protein-rich snack that fits into balanced plant-forward eating.
Is this dip vegan and gluten-free?
Yes, it's vegan. It can be gluten-free if your beans and tahini are certified gluten-free; check labels for cross-contamination.
Which beans are used, and can I substitute?
The dip uses fiber-rich beans; you can substitute with any mild-flavored bean you prefer.
How should I store it and how long does it last?
Store in an airtight container in the fridge for up to 3–4 days. For longer storage, freeze in portions.
How can I adjust the consistency if it's too thick or thin?
If too thick, blend in a splash of water, olive oil, or lemon juice. If too thin, chill and thicken slightly or add more beans.
What allergens should I watch for?
Tahini contains sesame; beans may trigger legume allergies; check labels for cross-contamination.
How should I serve it—best dippers or pairings?
Serve with raw vegetables, whole-grain crackers or pita, or leafy greens; a drizzle of olive oil or lemon can brighten it.
How can I make it kid-friendly or milder?
Reduce garlic or lemon, or blend with a touch of honey or maple to soften acidity. Start small.
Can I increase protein or fiber?
Yes—use higher-fiber beans or add extra tahini; you can also stir in chia seeds or ground flax for extra fiber.
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