Indulge in the irresistible flavors of Bean, Feta, and Herb Dip, a Mediterranean-inspired delight that’s as nutritious as it is delicious. This creamy dip combines wholesome ingredients like beans, feta cheese, fresh herbs, and zesty lemon juice to create a flavorful spread that’s perfect for any occasion. Whether you’re hosting a brunch gathering or looking for a satisfying breakfast option, this dip is sure to impress.

Beans serve as the nutritional powerhouse of this recipe, offering a rich source of plant-based protein, fiber, and essential nutrients. Whether you choose cannellini beans, chickpeas, or black beans, you’ll enjoy the nutritional benefits that beans provide, including improved digestion, increased satiety, and better blood sugar control. Plus, beans are naturally low in fat and cholesterol-free, making them a heart-healthy choice for your diet.

Feta cheese adds a creamy texture and tangy flavor to the dip while boosting its protein and calcium content. With its distinct taste and crumbly texture, feta cheese pairs perfectly with the earthy flavors of the beans and the freshness of the herbs. Plus, feta cheese contains beneficial bacteria that promote gut health and digestion, making it a welcome addition to any dish.

Fresh herbs like parsley, dill, and chives elevate the flavor profile of this dip, providing a burst of freshness and aroma with every bite. Not only do herbs add depth and complexity to the dish, but they also offer a range of health benefits. Parsley is rich in vitamin K and antioxidants, dill is known for its digestive properties, and chives provide a good source of vitamins A and C. Together, these herbs create a harmonious blend of flavors that will tantalize your taste buds.

A splash of lemon juice brightens up the dip with its citrusy tang, adding a refreshing note that balances the richness of the beans and cheese. Lemon juice is not only a flavor enhancer but also a rich source of vitamin C, which boosts immunity and supports collagen production for healthy skin.

Garlic lends its distinct flavor to the dip, adding depth and complexity to the overall taste profile. Beyond its culinary uses, garlic is also prized for its potential health benefits, including immune-boosting properties and heart-protective effects. By incorporating garlic into this recipe, you’re not only enhancing the flavor but also reaping the nutritional rewards.

To bring it all together, a drizzle of extra virgin olive oil adds a luxurious touch to the dip, infusing it with heart-healthy fats and a silky texture. Olive oil is a staple of Mediterranean cuisine and is celebrated for its abundance of monounsaturated fats, which have been linked to numerous health benefits, including reduced inflammation and improved cardiovascular health.

Serve Bean, Feta, and Herb Dip with your favorite accompaniments, such as toasted bread, crackers, sliced vegetables, or pita chips, for a satisfying and nutritious breakfast or brunch option. Whether enjoyed as a dip, spread, or topping, this versatile dish is sure to become a staple in your recipe repertoire. With its winning combination of flavor, nutrition, and simplicity, Bean, Feta, and Herb Dip is a must-try for any food lover seeking a taste of the Mediterranean.

Serving Size: 2 tablespoons (approximately 30g)

Calories: 60

Total Fat: 3g

  • Saturated Fat: 1.5g
  • Trans Fat: 0g

Cholesterol: 10mg

Sodium: 200mg

Total Carbohydrates: 5g

  • Dietary Fiber: 1g
  • Sugars: 0g

Protein: 4g

Vitamin D: 0% Calcium: 6% Iron: 4% Potassium: 2%

Percent Daily Values are based on a 2000-calorie diet.

Health Benefits:

  1. Rich in Protein: The combination of beans and feta cheese provides a good amount of protein, which is essential for muscle repair and growth.
  2. High in Fiber: Beans are a rich source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
  3. Antioxidant-Rich Herbs: Fresh herbs like parsley, dill, and chives are rich in antioxidants, which help protect cells from damage caused by free radicals.
  4. Heart-Healthy Fats: Extra virgin olive oil contains monounsaturated fats, which can help lower LDL (bad) cholesterol levels and reduce the risk of heart disease.
  5. Vitamins and Minerals: This dip provides essential nutrients such as calcium, iron, potassium, and vitamin C, which support overall health and well-being.


Bean, feta herb dip – Breakfast recipe

Healthy Feta Bean Dip Recipe

Healthy Feta Bean Dip Recipe: A flavorful blend of creamy feta cheese, protein-rich beans, zesty lemon juice, and aromatic herbs, creating a nutritious dip that's perfect for snacking or as a spread, offering a satisfying balance of taste and health benefits.
Cook Time 30 minutes
Course Breakfast
Servings 4 people

Ingredients
  

  • 1 can 15 oz of your favorite beans (such as cannellini beans, chickpeas, or black beans), drained and rinsed
  • 100 g feta cheese crumbled
  • 2 tablespoons fresh lemon juice
  • 2 cloves garlic minced
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon chopped fresh dill
  • 1 tablespoon chopped fresh chives
  • Salt and pepper to taste
  • Extra virgin olive oil for drizzling
  • Optional: red pepper flakes for garnish

Instructions
 

  • Prepare the Ingredients: Gather all the necessary ingredients. Drain and rinse the beans thoroughly if using canned beans. Crumble the feta cheese and mince the garlic cloves. Chop the fresh parsley, dill, and chives finely.
  • Combine Ingredients: In a food processor, combine the drained and rinsed beans, crumbled feta cheese, minced garlic, fresh lemon juice, chopped parsley, dill, and chives.
  • Process Until Smooth: Pulse the mixture in the food processor until it reaches a smooth and creamy consistency. Stop occasionally to scrape down the sides of the food processor bowl with a spatula to ensure all ingredients are well incorporated.
  • Season to Taste: Taste the dip and season with salt and pepper according to your preference. Adjust the amount of lemon juice or garlic if desired, depending on your taste preferences.
  • Transfer to Serving Bowl: Once the dip reaches the desired consistency and flavor, transfer it to a serving bowl.
  • Drizzle with Olive Oil: Drizzle extra virgin olive oil over the top of the dip. This adds a luscious texture and enhances the flavor of the dip.
  • Optional Garnish: For a touch of heat, sprinkle red pepper flakes over the top of the dip as a garnish. This step is entirely optional and can be adjusted based on personal preference.
  • Serve: Serve the Bean, Feta, and Herb Dip with your choice of accompaniments such as toasted bread, crackers, sliced vegetables, or pita chips.
  • Enjoy: Dive into the creamy goodness of the dip, savoring the combination of flavors from the beans, feta cheese, and fresh herbs.

Notes

This Bean, Feta, and Herb Dip is a versatile and flavorful dish that's sure to be a hit at any breakfast or brunch gathering. Enjoy its creamy texture and vibrant taste as you start your day on a delicious note!
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