Healthy Recipes Appetizer Dip & Spread Bean Dip The #1 Mediterranean Diet Snack You Should Be Making 4.8 (8) 7 Reviews With a focus on fiber-rich beans, vegetables and healthy fats, this creamy bean dip is suitable for those following the Mediterranean diet. Tangy sun-dried tomatoes add a pop of acidity and make this dip reminiscent of Marry Me Chicken. We use carrots, peppers, radishes and snap peas for dunking, but you can use your favorite crunchy veggies. By Amanda Stanfield Amanda Stanfield Amanda Stanfield is a Test Kitchen assistant at EatingWell. She completed her undergraduate degree in journalism and strategic communications at Hampton University. After graduation, Amanda worked in the nonprofit sector as a marketing associate for a global nonprofit organization. In 2018, she pivoted into the food industry and began training in fine-dining restaurants around Atlanta. Later she gained her culinary degree from Johnson & Wales University and went on to work in a variety of kitchens from boutique restaurants to conference hotels.As a true foodie, Amanda seeks out nutritious and unique flavors to inspire others to eat happily and healthfully. When she's not cooking up delicious recipes, you can find her lap swimming in the pool or watching a good sci-fi movie. EatingWell's Editorial Guidelines Updated on October 20, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD See More Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Close Credit: Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle Active Time: 15 mins Total Time: 15 mins Servings: 16 Nutrition Profile: No Added Sugar Gut Healthy Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts This creamy dip is healthy, tasty and easy to make.Fiber-rich cannellini beans make this dip nutritious and filling.Sun-dried tomatoes, basil and parsley combine for delicious flavor. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 16 servings 2 (15-ounce) cans no-salt-added cannellini beans, rinsed (about 4 cups) ¾ cup finely grated Parmesan cheese, divided ⅓ cup extra-virgin olive oil ¼ cup lemon juice (from 2 small lemons) ¼ cup sour cream 2 medium cloves garlic, grated (about ½ teaspoon) 1 teaspoon salt ½ teaspoon ground pepper ½ teaspoon Italian seasoning ¾ cup julienne-cut sun-dried tomatoes in oil, drained and chopped, plus 1 tablespoon oil from jar, divided 1 tablespoon finely chopped fresh basil 1 tablespoon finely chopped fresh flat-leaf parsley 2 cups multicolored small baby carrots, trimmed and peeled 2 cups mini bell peppers, halved lengthwise 2 cups small French radishes with tops, cleaned 2 cups sugar snap peas Directions Combine rinsed beans, ½ cup plus 3 tablespoons Parmesan, ⅓ cup oil, ¼ cup lemon juice, ¼ cup sour cream, grated garlic, 1 teaspoon salt, ½ teaspoon pepper and ½ teaspoon Italian seasoning in a food processor; process until smooth and creamy, about 3 minutes. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle Transfer to a serving bowl and fold in ½ cup sun-dried tomatoes until well combined. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle Sprinkle with the remaining ¼ cup sun-dried tomatoes. Drizzle with 1 tablespoon sun-dried tomato oil. Sprinkle with 1 tablespoon basil, 1 tablespoon parsley and the remaining 1 tablespoon Parmesan. Photographer: Hannah Hufham, Food Stylist: Amanda Stanfield, Prop Stylist: Joshua Hoggle Serve with 2 cups carrots, 2 cups mini peppers, 2 cups radishes and 2 cups sugar snap peas. EatingWell.com, April 2025 Save Rate Print Nutrition Facts (per serving) 163 Calories 8g Fat 18g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 16 Serving Size 3 Tbsp. dip and ½ cup vegetables Calories 163 % Daily Value * Total Carbohydrate 18g 7% Dietary Fiber 5g 17% Total Sugars 3g Added Sugars 0g 0% Protein 7g 14% Total Fat 8g 10% Saturated Fat 2g 9% Cholesterol 6mg 2% Vitamin A 156µg Vitamin C 42mg 47% Vitamin D 0µg Vitamin E 2mg 10% Folate 61µg Vitamin K 17µg Sodium 254mg 11% Calcium 108mg 8% Iron 3mg 14% Magnesium 46mg 11% Potassium 509mg 11% Zinc 1mg 10% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.