Mediterranean Cranberry Bean Dip

Getting a little tired of hummus? I know I am so here’s a solution. Bean dips. By using any variety of beans and seasonings, you can create an endless array of dips and spreads. I used cranberry beans in this recipe (thanks to Bob’s Red Mill for sending me samples to try) but any cooked or no salt added canned bean will do. If there is one common theme you might notice throughout my posts, it’s the recommendation to eat more beans. Here’s another fast, easy and delicious way to incorporate them into your diet.

Mediterranean Cranberry Bean Dip


  • 2 cups cooked cranberry beans (you can substitute cannellini or navy beans)
  • ¼ cup sun-dried tomatoes (rough chop)
  • ¼ cup fresh basil
  • 1 garlic clove (smashed)
  • 1 scallion (roughly chopped)
  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • ½ teaspoon salt
  • Freshly ground pepper
  • 2-4 tablespoons water


Combine all ingredients, except water, in a food processor or blender. Process until smooth, adding water as needed to thin the bean mixture.

Serve as a dip with vegetables or make a sandwich by spreading bean mixture on toasted whole grain bread or pita bread, filling sandwich with lettuce, shredded carrots, and chopped scallions. Store in tightly covered container in the refrigerator. Dip with last up to 7 days.

Note: Beans cooked from dry are superior to canned beans in texture and flavor and have no added sodium. It’s important to get fresh, dried beans, not ones that have been sitting on store shelves for years. I’ve been using whole grains and beans from Bob’s Red Mill for years and I appreciate the freshness of their products.

Nutrition Note: This bean dip is the perfect balance of healthy fat, plant protein and fiber. Why is this important? When nutrients are balanced, it brings satiety and satisfaction to a meal. From my experience and observations, eating the right balance of healthy fats, lean proteins and high fiber carbohydrates is an excellent way to decrease cravings and improve body weight.

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