Herbed white bean and feta dip
If you have a tin of beans, a lemon, some fetta and herbs and a few spare minutes, you’re all set for this super quick and delicious dip.
My pointers here are not to try to cut back on the oil, because extra virgin olive oil is so good for you, and such a great carrier or flavour. The zingy lemon helps to balance out the raw garlic (which you could replace with garlic infused oil if you’re in a hurry or don’t tolerate garlic well). And the herbs can be changed up for just about anything you have in the fridge. In the absence of herbs, spices like cummin and zaatar add a beautiful other element.
Why use tinned beans?
Well, because they’re shelf stable and so convenient (just open, drain and rinse - no soaking or cooking required). Beans are also a nice, nutrient rich, slow release type of carbohydrate (good for blood glucose levels and satiety). Beans and legumes have a fabulous fibre and prebiotic content as well. And what are prebiotics and fibre good for ? That’s right! GUT HEALTH.
Another nerdy legume tip:
Did you know that tinned beans are lower in FODMAPs than dried types? This is because some of the water soluble fermentable sugars move out of the beans and into the fluid they are sitting in - when you drain and rinse the beans, this results in a less windy, more socially acceptable bean experience.
In closing, you should make and eat this dip. Perfect for lockdown nibbles with veggie sticks and pita chips. YUM!
Herbed white bean and feta dip
Ingredients
Instructions
- Add all ingredients to a blender and process for 2 minutes (stopping to scrape the edges) until thoroughly combined
- Taste your dip, and adjust seasoning with extra lemon and salt as needed
- Serve with veggie sticks, sourdough toast or pita crisps