Recipe description
June 13, 2026
White Bean Garlic Dip with Vegetable Sticks
Creamy white bean garlic dip to fuel fiber-friendly veggie snacking
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from beans and vegetables.
- Includes plant diversity with legumes, vegetables, herbs, and olive oil.
- Balanced with plant-based protein and healthy fats for satiety.
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
White beans
1.5
cup
Garlic
2
piece
Oil, olive
2
tablespoon
Lemon juice
6
teaspoon
Tahini
1
tablespoon
Seed, cumin
0.5
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Paprika powder
0.5
teaspoon
Capsicum, red
1
piece
Carrot
2
piece
Cucumber
0.5
bowl
Celery
2
piece
Instructions
1
In a food processor, combine the white beans, garlic, olive oil, lemon juice, salt, and black pepper.
2
Blend until smooth and creamy.
3
Serve the dip with assorted vegetable sticks for dipping.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
9 g
Protein
20 g
Carbohydrates
6 g
Fiber
2 g
Sugar
12 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What are the main ingredients in White Bean Garlic Dip with Vegetable Sticks?
The dip typically includes white beans, garlic, olive oil, lemon juice, salt, and herbs; serve with crunchy vegetable sticks.
Is this dip vegan or dairy-free?
Yes, it's plant-based and dairy-free by default.
How much fiber does a serving provide?
It’s a fiber-rich snack; the exact amount depends on serving size and ingredients, but a typical serving contains several grams of fiber.
What are prebiotics and why are they mentioned?
Prebiotics are fibers that feed beneficial gut bacteria; white beans contain prebiotic fibers that can support digestion as part of a balanced diet.
How long can I store the dip in the fridge?
Store in a covered container in the fridge for up to 3–4 days.
What vegetables go well with this dip?
Cucumber, carrot sticks, bell pepper, celery, and other crunchy vegetables.
Is it gluten-free?
Yes, if you use gluten-free seasonings and ingredients; most components are gluten-free.
Can I make this dip ahead or adjust the recipe for milder/spicier taste?
Yes—make ahead and refrigerate; for milder taste reduce garlic or add herbs; for spicier, add more garlic or a pinch of chili.
Is this suitable for kids?
Yes, but consider garlic intensity and salt; adjust to taste.
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