White Bean & Sundried Tomato Dip

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Skill Level
Preparation Time 5 minutes Total Time 5 minutes
Servings 6 servings (1/4 cup each) Cost Per Serving $0.45
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Image of white bean dip with sundried tomato


1 canCannellini Beans (or white kidney beans), drained and rinsed well
1 cloveGarlic, minced
1/2 cupSundried Tomatoes, roughly chopped
2 tbspExtra Virgin Olive Oil
1/2Lemon, juice and zest
2 tbspFlat Leap Parsley, roughly chopped
1 tspDried Oregano
To TasteSalt and Black Pepper


  1. If you are using sundried tomatoes that are not packed in oil, you may want to soak them in a bit of warm water first.
  2. Add all your ingredients to a food processor and pulse to desired consistency. (You can also do this by hand with a fork, crushing and mixing well)
  3. Serve with fresh cut veggies or toasted pita


  • Beans and legumes are a low-fat source of protein and are an excellent source of fibre. One cup of white kidney beans provides almost half the fibre most adults need in a day.
  • Beans also contain resistant starch, a type of carbohydrate that promotes healthy bacteria in the colon and may help keep colon cells healthy. Research suggests that resistant starch may lower blood sugar after eating, minimize hunger and reduce fat storage.
  • Eating a diet rich in beans and legumes can help to achieve and maintain a healthy body weight and is associated with a lower risk of colorectal cancer and heart disease.