Recipe description
June 14, 2026
Kale Pesto White Bean Dip
A fiber-rich kale pesto dip for balanced digestion and everyday gut health.
High Fiber
Protein Rich
92%
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.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: sulfites, milk
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kale and white beans.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
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
Kale
2
cup
Bean, white
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Lemon juice
1
tablespoon
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Cheese, parmesan
2
tablespoon
Instructions
1
In a food processor, combine the kale, white beans, olive oil, garlic, lemon juice, salt, and pepper.
2
Pulse until the mixture is smooth and creamy.
3
Add the Parmesan cheese and pulse a few more times until incorporated.
4
Taste and adjust seasoning if necessary.
5
Serve with fresh vegetables or whole-grain crackers.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
9 g
Protein
18 g
Carbohydrates
7 g
Fiber
2 g
Sugar
12 g
Fat
2 g
Saturated fat
0.5 g
Salt
FAQ
What is Kale Pesto White Bean Dip?
A plant-based dip blending kale, white beans, and pesto-inspired flavors for snacks or light meals.
Is the dip vegan or vegetarian?
Yes, it's plant-based; check the labels if you add dairy ingredients.
What are the main nutritional benefits?
Protein and fiber from beans and greens, plus polyphenols from kale.
How should I serve it?
With raw vegetables or whole-grain crackers; can be used as a sandwich spread.
How long does it keep in the fridge?
Store in an airtight container, typically up to 3 days.
Can I freeze leftovers?
Freezing may affect texture; best to refrigerate and use within 3 days.
Is it gluten-free?
Likely gluten-free if ingredients are gluten-free; check labels.
How can I customize the flavor or make it spicier?
Add extra garlic, lemon juice, or red pepper flakes; adjust greens and oil to taste.
Is it kid-friendly or quick to make?
Yes, quick to whisk up; kid-friendly with mild flavors; prep time depends.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.