Bean  Dip Athenos

Bean Dip Athenos

Dip those veggies and whole-grain crackers into this tasty dip!


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Serves: 24 person(s) Change

Preparation Time: 10 mins
Extra Time: 30 mins
(for pre-cooking beans, if necessary)

Yield: 24 x 2 tablespoon servings

Heart-Friendly Recipe Low Sodium Recipe Diabetes-Friendly Recipe Low-Carb Recipe


  • 2 cans (15 oz each) garbanzo or navy beans, rinsed and drained (or 3 cups cooked dry-packaged garbanzo or navy beans)
  • 2/3 cup fat-free sour cream
  • 2 tsp minced garlic
  • 4 tsp 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


Process beans, sour cream, garlic, and vinegar in food processor until smooth; stir in sun-dried tomatoes, parsley, and chopped olives. Spoon into serving bowl and garnish with olives.


Garnish with extra olives. Serve with assorted vegetables and whole-grain crackers for dipping.

Serving suggestions are not included in the nutritional analysis.

Thanks to American Dry Bean Board -

Nutritional Info (per serving)

CALORIES 50 cals
Kilojoules 209 kJ
Fat 0.5 g
Saturated Fat 0.0 g
Cholesterol 1 mg
Sodium 125 mg
Carbohydrates 9.5 g
Fiber 1.7 g
Total Sugars 0.2 g
Protein 2.0 g
Calcium 22.0 mg
Note: A dash indicates no data is available.