Bean Dip Athenos

May 27 2009

Balsamic vinegar adds a kick to this quick, Greek-inspired bean dip.

Recipe courtesy of US Dry Bean Council

Serves 24

Dietitian's Tip: 

Bean-based dips and spreads help you get your DASH eating plan servings of beans, nuts and seeds. Serve this flavorful with whole grain crackers and vegetables for dipping and dunking, or spread on sandwiches. Bring two dips to the party and pair with Tzatziki, another Mediterranean style dip.


2 15-ounce cans, rinsed and drained, or 3 1/2 cups cooked garbanzo or navy beans

2/3 cup fat-free sour cream

2 tsp minced garlic

4 tbsp balsamic vinegar

1/4 cup chopped sun-dried tomatoes (not in oil)

1/4 cup finely chopped fresh or dried parsley

2 tbsp chopped Kalamata or ripe olives

Kalamata olives, as garnish

Assorted vegetables and crackers for serving 


In the bowl of a food processor blend the beans, sour cream, garlic, and vinegar until smooth; stir in sundried tomatoes, parsley, and chopped olives.

Place the mix in a serving bowl and garnish with olives. Serve with assorted vegetables and crackers for dipping.

Dip can be made ahead of time and refrigerated overnight or for 2 to 3 hours to allow flavors to blend.

Nutrition Information: 

Per serving (2 tablespoons): 54 calories, 1 g fat, 10 g carbohydrates, 2 g protein, 2 g fiber, 100 mg sodium.