Anti Inflammatory Mediterranean White Bean Dip with Tomatoes, Olives & Veggie Dippers
This creamy white bean dip is the kind of crowd-pleasing spread that looks impressive on a table but comes together in minutes with just a food processor and a handful of pantry staples. Cannellini beans blended with extra virgin olive oil, fresh lemon juice, garlic, cumin, and smoked paprika create a silky, deeply savory base that's genuinely hard to stop eating. The real magic happens at the topping stage — halved cherry tomatoes, chopped Kalamata olives, and fresh parsley pile on color, brightness, and a briny punch that makes every scoop feel like a little Mediterranean moment. Nearly every ingredient here pulls double duty as an anti-inflammatory powerhouse: olive oil delivers heart-healthy monounsaturated fats, beans bring fiber and plant protein, and the colorful veggie dippers — carrots, cucumber, red bell pepper, and celery — add antioxidants without a single processed ingredient in sight. This recipe serves six, making it a smart choice for entertaining or meal-prepping a snack that holds up beautifully in the fridge. It's the kind of dish that quietly does a lot of good while tasting like something you'd order at a restaurant.
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Learn more →Ingredients
6 servings
For the dip
- 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
- 3 tbsp extra virgin olive oil, plus more for drizzling
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp ground cumin
- ½ tsp smoked paprika
- ¼ tsp salt, or to taste
- ¼ tsp black pepper
- 2–3 tbsp water, as needed to loosen
For the topping
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, pitted and roughly chopped
- 2 tbsp fresh flat-leaf parsley, finely chopped
- ¼ tsp red pepper flakes (optional)
For the veggie dippers
- 2 medium carrots, peeled and cut into sticks
- 2 medium persian cucumbers, sliced into spears
- 1 medium red bell pepper, seeded and sliced into strips
- 4 stalks celery, cut into sticks
Instructions
- 1
Add the drained white beans, 3 tbsp olive oil, lemon juice, garlic, cumin, smoked paprika, salt, and black pepper to a food processor. Process until smooth and creamy, about 1–2 minutes, scraping down the sides once halfway through.
- 2
With the processor running, add water 1 tbsp at a time until the dip reaches a smooth, spreadable consistency — it should hold its shape when scooped but not be stiff or pasty.
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