Mashed Bean Dip

Mashed Bean Dip is a creamy, savory spread made from cooked and mashed beans, commonly seasoned with garlic, olive oil, lemon juice, and herbs. It is a staple in Mediterranean and Middle Eastern cuisines, often served as a dip, spread, or side dish.

🍳 View the full Mashed Bean Dip recipe →

🍽️ Nutrition at a glance

This dip is a good source of plant-based protein and dietary fiber, with moderate carbohydrates and healthy fats from olive oil. A typical serving (about 1/4 cup) contains roughly 100-150 calories.

Nutrition breakdown

Calories	120 kcal
Protein	6 g
Carbs	14 g
Fat	4 g
Fiber	5 g
Sugar	1 g
Sodium	300 mg
Potassium	250 mg
Iron	2 mg
Magnesium	40 mg
Phosphorus	80 mg
Folate	60 mcg
Vitamin B6	0.2 mg
Zinc	1 mg
Manganese	0.5 mg

Per 1/2 cup (120 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a versatile dish that varies by region—like hummus in the Levant or fava bean-based dips in Greece—showcasing local bean varieties and seasonings. Nutritionally, its high fiber content supports digestive health, and when made with olive oil, it offers heart-healthy monounsaturated fats.