After-school monster mash bean dip

Heart Smart Gluten Free Low Sodium

This dip (and the veggies to go with it) provide lots of fiber and other nutrients to fill you up and fuel your body!


1 teaspoon extra-virgin olive oil
1/2 lemon, juiced
1 clove garlic, minced
1/4 cup chopped parsley (You can also use another herb of your choice.)
1 16-ounce can white beans, drained and rinsed
salt, to taste*


  1. In a small bowl, combine oil, lemon juice, garlic and parsley. Stir.
  2. Add beans. Mash mixture with a fork. Add salt, to taste.*
  3. Serve with cut vegetables.* Cover and store leftovers in the refrigerator.

Makes 2 servings

Carb choices per serving: 3

*Option not included in nutrition facts.

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First Published: 12/26/2016
Last Reviewed: 10/22/2021

after school monster mash bean dip in blue bowl with parsley sprig 96961692

Try this basic recipe with other types of canned beans such as black or garbanzo. You can also double it to have a snack later in the week.

after school monster mash bean dip nutrition label