Recipe description
June 13, 2026
Miso White Bean Dip
A fiber-rich, miso-kissed dip to support gentle digestion.
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes and vegetables, supporting gut health and fullness.
- Fermented miso adds savory depth while contributing to a diverse gut microbiome.
- Plant-forward with beans, veggies, and herbs that promote dietary variety.
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
Bean, white
1
cup
Miso
2
tablespoon
Lemon juice
1
tablespoon
Oil, olive
1
tablespoon
Garlic
1
clove
Salt
0.5
teaspoon
Pepper
0.25
teaspoon
Instructions
1
In a food processor, combine the white beans, miso, lemon juice, olive oil, minced garlic, salt, and pepper.
2
Blend until smooth and creamy, adding a little water if needed to reach desired consistency.
3
Taste and adjust seasoning if necessary before serving.
4
Serve with vegetable sticks, whole-grain crackers, or use as a spread.
Nutrition
170 kcal
Calories
8 g
Protein
18 g
Carbohydrates
6 g
Fiber
2 g
Sugar
9 g
Fat
1 g
Saturated fat
0.8 g
Salt
FAQ
What is Miso White Bean Dip and what makes it gut-friendly?
A creamy dip made with white beans and miso; the bean fiber supports regularity and gut diversity, and miso fermentation adds savory depth.
Is this dip vegan or dairy-free?
Yes — it is plant-based and dairy-free.
Is it gluten-free?
It depends on the miso. Some miso contains gluten (barley). Use a gluten-free miso or check the label.
How long does it keep in the fridge?
About 3–4 days in an airtight container.
How should I serve it?
With crunchy vegetables, whole-grain crackers, or in wraps.
Can I make this ahead or freeze it?
Yes—make ahead. Freezing can change the texture; refrigerate up to 3–4 days; if freezing, thaw and stir before serving.
Can I adjust the sodium or the miso amount?
Yes—use less miso to lower sodium; adjust the thickness with a splash of water or olive oil if needed.
Is this suitable for different diets?
It is vegan and dairy-free; gluten-free only if you use gluten-free miso.
What substitutions can I try?
Try chickpeas instead of white beans, or add herbs like lemon zest for variation.
How can I maximize fiber diversity when serving?
Pair with a variety of vegetables and whole grains to balance soluble and insoluble fiber.
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