May 12, 2020

An easy recipe for a party appetizer, made from healthy ingredients. Learn how to make Mediterranean white bean dip with homemade pita chips.


Chips and dip don’t have to be a nutritional nightmare. Here, a recipe for an alternative appetizer or snack containing protein, fiber, heart-healthy olive oil and very little saturated fat (the unhealthy kind of fat). This simple dip makes a great appetizer for parties. Serve it with homemade pita chips, alongside crisp raw veggies. Or smear it on a crostini for a light dinner, paired with a green salad.

Cook’s notes:

  • Rinsing the capers and beans (and any canned vegetable) underwater can remove up to 40% of the added sodium from this recipe.
  • When toasting the pine nuts, or any nuts, a toaster oven works great. Be sure to watch them, as they can burn very fast.


Recipe: Mediterranean White Bean Dip with Homemade Pita Chips
Recipe Type: Appetizer
Cuisine: Middle Eastern
Serves: 4-6 servings
  • Dip:
  • 1 15-ounce can cannellini beans, drained and rinsed
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon fresh garlic, minced
  • 3 tablespoons extra virgin olive oil
  • Salt and pepper to taste
  • Topping:
  • 2 tablespoons Kalamata olives, quartered
  • 2 tablespoons roasted red peppers
  • ½ tablespoon capers, drained and rinsed
  • 1 tablespoon pine nuts, toasted
  • 1 teaspoon extra virgin olive oil for drizzling
  • Pita chips:
  • 1 whole wheat pita bread, cut into strips
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon dried oregano
  1. In the bowl of a food processor, combine the white beans, lemon juice, garlic and olive oil. Puree until smooth. If the consistency is a bit thicker than you want, add a tiny drizzle of olive oil and blend again. Season to taste with salt and pepper and transfer the dip to a serving bowl.
  2. In a separate bowl, combine the Kalamata olives, roasted red peppers, capers and pine nuts. Sprinkle over the bean dip and drizzle with olive oil. Serve with the homemade pita chips.
  3. To make the pita chips, preheat the oven to 400 degrees.
  4. Place the pita strips in a mixing bowl. Drizzle with olive oil and sprinkle with dried oregano, salt and pepper. Toss to coat.
  5. Spread the pita strips into a single layer on a cookie sheet lined with parchment paper. Bake them for 5-8 minutes, or until golden brown.
  6. Remove the pita chips from the oven and allow them to cool. They will crisp up as they cool.
Serving size: 1/6 of recipe Calories: 141 Fat: 11 grams Saturated fat: 2 grams Carbohydrates: 11 grams Sodium: 160.6 milligrams Fiber: 2.2 grams Protein: 3 grams



Stacey Kendrick, MS, is a health educator with more than 20 years of experience in wellness and population health. She is a mother to two adult daughters. In her free time, she teaches healthy cooking classes, runs, gardens and enjoys backyard bonfires.