Herby Bean Dip

Herby Bean Dip
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetic Cooking Made Simple. Recipe Credit: . Photo Credit: Adobe Stock.

Who wants a snack? This inexpensive little dish takes just a few ingredients and is ready to go in minutes. It's also packed with protein and low in fat, which makes it a great and heart-healthy snack for people with diabetes. The fresh herbs really help this dish shine, but they're not necessary. Dried herbs, or even celery leaves or the green part of scallions (green onions), make a perfect substitute. In fact, this is a great way to use them so they don’t go to waste!

  • Prep time
    5 min
  • Servings
    10 Servings
  • Serving size
    2 tbsp
Nutrition Facts

Nutrition Facts

10 Servings

  • Serving Size
    2 tbsp
  • Amount per serving Calories 35

  • Total Fat 0g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 0mg
  • Total Carbohydrate 7g
    • Dietary Fiber 2g
    • Total Sugars 0g
    • Added Sugars 0g
  • Protein 2g
  • Potassium 120mg
  • Phosphorus 40mg

Choices/Exchanges: 1/2 Starch



  • water
    1/4 cup
  • low sodium canned beans (such as pinto, cannellini or great northern beans) (drained and rinsed)
    1 1/2 cup
  • ground black pepper
    1/4 tsp
  • fresh herbs (any combination of parsley, chives, basil, dill or mint, see Chef Tip) (chopped)
    1/4 cup
  • garlic (minced)
    1 clove


  1. Add all ingredients to a bowl and mash with a fork or potato masher to combine.

  2. Serve with cut up raw vegetables, whole grain tortilla chips or crackers, or use as a sandwich or wrap filling.