No-Fat Dip
A vibrant, flavorful no-fat dip featuring white beans, fresh herbs, and spices, perfect for healthy snacking or entertaining with pretzels, chips, or crackers.
Ingredients
- 15 oz. can white beans ⓘ
- 1/2 cup fresh parsley leaves ⓘ
- 1/3 cup fresh cilantro leaves ⓘ
- 1/4 cup chopped green onions ⓘ
- 1/2 teaspoon chili powder ⓘ
- 1/2 teaspoon cumin ⓘ
- 1/4 teaspoon salt ⓘ
- 1/4 teaspoon coriander ⓘ
- 1/4 teaspoon pepper ⓘ
- 2 cloves garlic ⓘ
- 2 tablespoons lemon juice ⓘ
- 1 tablespoon plain yogurt ⓘ
Instructions
- Drain the can of white beans.
- Place all ingredients in a food processor.
- Process until smooth.
- Serve with pretzels, fat-free chips, or crackers.
Tips & Substitutions
For a creamier texture, consider adding more plain yogurt or a splash of vegetable broth. You can substitute the white beans with chickpeas for a different flavor profile. Fresh herbs can be swapped based on availability; basil or dill can add unique notes. If you want a spicier kick, try adding jalapeños or a dash of hot sauce. This dip pairs well with Mediterranean recipes.
Serving Suggestions
Serve this no-fat dip with an assortment of fresh vegetables, pretzels, or whole-grain crackers for a satisfying snack. It also works wonderfully as a spread for wraps or sandwiches. For a complete meal, pair it with a side of Artichoke-And-Pasta Salad or enjoy it alongside Spinach Italienne for a refreshing combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will meld and deepen as it sits. If the dip thickens, stir in a little water or extra lemon juice to reach your desired consistency. Reheat gently in the microwave, stirring occasionally to prevent overheating.
Nutrition & Diet Analysis (per serving)
Each serving of No-Fat Dip contains roughly 546 calories, with 28g protein, 72g carbohydrates, and 26g fat. It is an excellent source of iron (222% of the Daily Value), calcium (84% of the Daily Value), and dietary fiber (73% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 1992mg per serving (87% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this dip ahead of time?
Absolutely! This dip can be made a day in advance, allowing the flavors to develop. Just store it in the fridge in an airtight container. Be sure to give it a good stir before serving to bring back its creamy texture.
Is this dip suitable for vegans?
Yes, this recipe can easily be made vegan by omitting the plain yogurt or substituting it with a plant-based yogurt alternative. This maintains the creaminess without using any dairy.
What can I use instead of green onions?
If you don't have green onions on hand, chopped red or yellow onions can serve as a substitute, though they may impart a stronger flavor. You could also use shallots for a milder taste.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).