Mediterranean Cannellini Bean and Feta Dip

This Mediterranean Cannellini Bean and Feta Dip features creamy beans with tangy feta and herbs. Perfect for a healthy dinner, it’s a light recipe that blends Mediterranean flavors into a nutritious, versatile spread or dip with a delightful texture.

Why You’ll Love This Recipe

This Mediterranean cannellini bean and feta dip is a nutritious, healthy dinner idea that transforms creamy beans into a tangy delight with feta and fresh herbs, perfect for a light meal or dip. Easy to prepare and packed with protein, calcium, and flavor, it’s a guilt-free indulgence. Versatile—pair with veggies or bread—this recipe offers a delicious and wholesome option.

Recipe Tips and Tricks

• Rinse Beans: Removes excess sodium for better taste.
• Use Fresh Feta: Enhances creamy texture.
• Blend Smoothly: Ensures a consistent dip.
• Check Seasoning: Taste and tweak salt to preference.
• Chill if Desired: Serves well cold or at room temperature.
• Add Oil Gradually: Controls consistency.
• Use Fresh Herbs: Boosts flavor over dried.
• Avoid Overmixing: Prevents a gritty texture.
• Rest Before Serving: Allows flavors to meld.
• Adjust Tartness: Tweak lemon juice to taste.

Yield: 2 cups

Mediterranean Cannellini Bean and Feta Dip

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Creamy feta bean dip, healthy Mediterranean dinner option.

Prep Time 10 minutes

Additional Time 10 minutes

Total Time 20 minutes

Ingredients

• ¼ cup chopped fresh parsley
• ¼ cup olive oil
• ¼ tsp black pepper
• ¼ tsp salt
• ½ cup crumbled feta cheese
• ½ tsp oregano
• 1 can (15 oz) cannellini beans
• 1 clove garlic, minced
• 2 tbsp lemon juice
• 3 tbsp water

Instructions

1. Rinse the Beans: Drain and rinse cannellini beans, then set aside.
2. Prep the Ingredients: Mince garlic and chop parsley finely; crumble feta.
3. Combine Base: In a food processor, add beans, feta, lemon juice, garlic, salt, black pepper, and oregano.
4. Add Oil: Pour in olive oil gradually while blending until smooth.
5. Adjust Consistency: Add water, 1 tablespoon at a time, until the dip reaches your desired creaminess.
6. Add Herbs: Blend in chopped parsley until just mixed for a fresh burst.
7. Check Seasoning: Taste and adjust salt or lemon juice as needed.
8. Rest the Dip: Let the mixture sit for 10 minutes to allow flavors to meld.
9. Transfer and Smooth: Spoon into a serving bowl and smooth the top with a spatula.
10. Serve and Enjoy: Serve with veggies or pita at room temperature or chilled, and savor the tangy, herby goodness!

Notes

• Rinse beans to remove sodium; use fresh feta for creaminess.
• Blend smoothly for consistency; add oil gradually for texture.
• Store leftovers promptly to maintain freshness; serve cold to preserve taste.
• This recipe can be adapted for vegan diets by omitting feta and using a plant-based alternative.

Nutrition Information

Yield

2

Serving Size

1
Amount Per Serving Calories 466Total Fat 36gSaturated Fat 9gTrans Fat 0gUnsaturated Fat 25gCholesterol 33mgSodium 1080mgCarbohydrates 31gFiber 6gSugar 12gProtein 12g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Ingredients Notes

• Cannellini Beans (1 can, 15 oz): Drained and rinsed for creaminess.
• Feta Cheese (½ cup): Crumbled for tangy richness.
• Olive Oil (¼ cup): Extra virgin for smoothness.
• Lemon Juice (2 tbsp): Fresh for zesty kick.
• Garlic (1 clove): Minced for aromatic depth.
• Parsley (¼ cup): Chopped fresh for brightness.
• Salt (¼ tsp): Enhances flavor; adjust to taste.
• Black Pepper (¼ tsp): Ground for a subtle kick.
• Oregano (½ tsp): Dried for Mediterranean flavor.
• Water (2-3 tbsp): As needed for blending.

Variations and Substitutions

• Bean Swap: Use chickpeas or great northern beans.
• Cheese Swap: Replace feta with goat cheese.
• Oil Swap: Use avocado oil or omit.
• Citrus Swap: Use lime juice instead of lemon.
• Herb Swap: Use dill or basil instead of parsley.
• Spice Swap: Add paprika or red pepper flakes.
• Garlic Swap: Use garlic powder if fresh isn’t available.
• Low-Sodium: Reduce or skip salt based on feta.

Storage Options

• Refrigerator: Store in an airtight container for up to 1 week; serve cold.
• Freezer: Freeze in portions for up to 3 months; thaw in fridge.
• Reheating: Serve chilled; avoid microwaving.

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Until you can read, Lemon and Herb Cannellini Bean Hummus