Recipe description
July 24, 2026
Spanish white bean dip with vegetables
A vibrant Spanish white bean dip that supports gentle digestion.
High Fiber
Plant Based
Legume 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.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Colorful vegetables and herbs provide polyphenols and plant diversity.
- Balanced with protein and healthy fats, supporting steady digestion.
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
400
tablespoon
Bell Pepper
1
piece
Cucumber
0.5
piece
Tomato, cherry
150
piece
Red onion
0.25
piece
Garlic
1
clove
Lemon juice
2
teaspoon
Oil, olive
2
tablespoon
Paprika powder
0.5
teaspoon
Seed, cumin
0.25
teaspoon
Salt
0.25
teaspoon
Black pepper
0.125
teaspoon
Parsley
2
tablespoon
Instructions
1
Drain and rinse the white beans. Place them in a food processor or blender.
2
Finely dice the bell pepper, cucumber, cherry tomatoes, and red onion. Mince the garlic.
3
Add half of the diced vegetables and the minced garlic to the food processor with the beans. Reserve the other half for stirring in later.
4
Add lemon juice, olive oil, paprika powder, cumin, salt, and black pepper to the food processor.
5
Pulse until the mixture is creamy but still slightly textured.
6
Transfer the dip to a serving bowl. Stir in the reserved diced vegetables and chopped fresh parsley.
7
Taste and adjust seasoning if needed. Chill for at least 30 minutes to let flavors meld, or serve immediately with whole grain bread or raw vegetable sticks.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
12 g
Protein
28 g
Carbohydrates
9 g
Fiber
5 g
Sugar
13 g
Fat
1 g
Saturated fat
0.7 g
Salt
FAQ
Is this dip vegan/vegetarian?
Yes—it's plant-based, suitable for vegan and vegetarian diets (no dairy or meat).
Is it gluten-free?
Yes, as written it’s naturally gluten-free; check packaged ingredients for gluten-containing additives.
How many servings does it make?
2 servings.
How should I store leftovers?
Refrigerate in an airtight container; best within 2–3 days.
Can I freeze or reheat it?
Freezing is possible but texture may change; thaw in the fridge and stir before serving. No reheating needed; serve cold or at room temperature.
How can I adjust the salt and overall flavor?
To reduce sodium, use less salt or a salt-free substitute; taste and adjust lemon juice or herbs as needed.
Is it kid-friendly or are there allergen considerations?
Generally kid-friendly; contains beans and garlic. For kids, reduce or omit the garlic.
What should I serve it with?
Whole-grain bread, raw vegetable sticks, pita, or crackers.
Can I customize with other vegetables or herbs?
Yes—swap in other crunchy vegetables or add herbs like parsley to taste.
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