White Bean and Rosemary Dip

White Bean and Rosemary Dip recipe videos

White Bean and Rosemary Dip is a creamy, savory spread made primarily from white beans (like cannellini or Great Northern beans), fresh rosemary, garlic, olive oil, and lemon juice. It is a popular appetizer in Mediterranean cuisine, particularly in Italy and southern France, often served with crusty bread, crackers, or fresh vegetables.

🍽️ Nutrition at a glance

This dip is a good source of plant-based protein and dietary fiber, with a moderate amount of healthy fats from olive oil. A typical 2-tablespoon serving contains roughly 50-70 calories, providing iron, folate, and magnesium from the beans.

Nutrition breakdown

Calories	160 kcal
Protein	8 g
Carbs	22 g
Fat	5 g
Fiber	6 g
Sugar	2 g
Sodium	380 mg
Potassium	320 mg
Iron	2.8 mg
Folate	110 mcg
Magnesium	50 mg
Phosphorus	120 mg
Zinc	1.2 mg
Vitamin C	3 mg
Manganese	0.9 mg

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

💡 What's interesting

Culturally, it's a rustic, affordable staple that transforms simple pantry ingredients into an elegant dish. Nutritionally, the combination of fiber and protein helps promote satiety, making it a satisfying and heart-healthy snack option.