Snacks
High fiber
Plant-based
10 minutes
Herby white bean hummus & crunchy veg
A lemony, herb-packed dip made with white beans instead of chickpeas. Lighter, creamier and ready in ten minutes.
Prep
10 min
Cook
No cook
Serves
4
Per serving
210 kcal · 7 g fiber
Ingredients
Serves
4
1 can (400 g) cannellini beans, drained and rinsed
2 tbsp tahini
Juice of 1 lemon
1 small garlic clove
1 cup fresh herbs (parsley, dill, basil)
3 tbsp olive oil
2 to 3 tbsp cold water
Salt and black pepper
Crunchy vegetables: carrots, radishes, cucumber, snap peas
To serve: a drizzle of olive oil, roasted chickpeas and flaky salt.
Method
Blend the beans, tahini, lemon juice and garlic until smooth.
Add the herbs and olive oil and blend again, adding cold water until creamy.
Season with salt and pepper.
Spread in a bowl, drizzle with olive oil and top with roasted chickpeas.
Serve with the vegetables for dipping.
Tips & swaps
Low-FODMAP: use garlic-infused oil and keep to a quarter cup per serving.
Make ahead: keeps 4 days in the fridge in a sealed jar.
Lunchbox: spread it in a wrap with roasted vegetables and greens.
Why it’s good for your gut
White beans bring plant protein and prebiotic fiber that feeds your gut bacteria. Pairing them with raw vegetables makes a snack that keeps you full.
Per serving
Calories
210
Protein
7 g
Fiber
7 g
Carbohydrates
18 g
Fat
13 g
