Name: Lemon white-bean dip with carrots & pita
Prep time: 10 min
Total time: 20 min
Yield: 4
Cuisine: Mediterranean-inspired
Ingredients: 240 g white beans, canned, drained and rinsed; 20 g lemon flesh, peeled, seeded, finely chopped with juices; 8 g olive oil, as sold; 2 g garlic, peeled and minced; 200 g carrots, scrubbed, thinly sliced; 80 g whole-wheat pitas, as sold; check label; 110 ml water, tap

Estimated nutrition

Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.

Estimated nutrition uses the stated raw, dry and drained weights, assumes all oil is eaten, and includes explicit reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.

4 equal portions from this batchScroll across if needed at larger text sizes.
Nutrient	Per portion	Whole batch
Calories	160 kcal	640 kcal
Protein	7 g	27.8 g
Carbs	27.9 g	111.6 g
Fiber	6.8 g	27.3 g
Sugars	3.2 g	13 g
Added sugars	0–0.6 g	0–2.3 g
Fat	3.2 g	12.7 g
Saturated fat	0.5 g	2.1 g
Sodium	218 mg	874 mg
Cholesterol	0 mg	0 mg

USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.

Ingredients, sources & assumptions

All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.

white beans

Beans, cannellini, canned, sodium added, drained and rinsed · 240 g in the original batch

Cannellini beans are the reference for unspecified white beans; other varieties and brands differ. Missing sugar and cholesterol use generic undrained canned white beans as a proxy. Missing saturated fat uses that proxy’s saturated-to-total-fat ratio applied to the drained/rinsed cannellini total fat. The primary source supplies other nutrients.

USDA food reference USDA supplementary reference

lemon flesh

Lemons, raw, without peel · 20 g in the original batch

USDA food reference

olive oil

Oil, olive, salad or cooking · 8 g in the original batch

USDA food reference

garlic

Garlic, raw · 2 g in the original batch

USDA food reference

carrots

Carrots, raw · 200 g in the original batch

USDA food reference

whole-wheat pitas

Bread, pita, whole-wheat · 80 g in the original batch

USDA food reference

water

Beverages, water, tap, drinking · 110 g in the original batch

Generic USDA tap water reference; local sodium and mineral content varies.

USDA food reference

Calculation version 2. Source records and method are documented in our nutrition guide.

Nutrition guidance

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Making 4 standard portions. The ingredients below are ready to use. Keep the same oven temperature; a larger batch may need another pan and more time.

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Ingredients

Tips for these ingredients

Counts are approximate reference sizes. Weigh the amount in the listed preparation state; produce sizes vary.

Weigh peeled, trimmed or drained ingredients after that preparation. Package weight may include peel or liquid that the recipe does not use.

Keep oven temperatures unchanged when scaling. Larger batches may need more pans and cooking time.

All weights are in the preparation state listed.

240 g white beans, canned, drained and rinsed

20 g lemon flesh, peeled, seeded, finely chopped with juices

8 g olive oil, as sold

2 g garlic, peeled and minced

200 g carrots (about 3 medium carrots, trimmed), scrubbed, thinly sliced

80 g whole-wheat pitas, as sold; check label Weigh the bread; pita sizes vary. Choose plain whole-wheat pita and check for wheat, milk, soy and sesame.

110 ml water, tap

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Where to find ingredients

Amounts describe edible ingredients in the stated raw, dry or drained form. Choose plain ingredients and check package labels for allergens and cross-contact. Seven-store shopping estimates may use provisional package allowances; they are not verified local checkout prices.

Canned foods: white beans

Produce: lemon flesh, garlic, carrots

Pantry: olive oil, water

Bakery: whole-wheat pitas

Allergen notes

Listed allergens or label-check concerns: wheat. Always check product labels. Cross-contact cannot be ruled out.

Let’s make it

Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.

Equipment

Kitchen scale · Knife · Cutting board · Small saucepan with lid · Blender or food processor · Fork · Measuring jug

1
Steam the carrots
Wash produce and hands. Put 200 g (about 3 medium carrots, trimmed) thinly sliced carrots and 80 ml water in a small covered saucepan. Steam over medium heat for about 6–10 minutes, until easily mashed with a fork. Drain and cool enough to eat.
Done
2
Blend the dip
Blend 240 g drained and rinsed white beans with 20 g peeled, seeded lemon flesh and its juices, 8 g olive oil, 2 g minced garlic and 30 ml water. Scrape down and blend until smooth. A fork gives a more rustic mash; make sure no firm beans remain for young children.
Done
3
Make small snack plates
Divide the dip, soft carrots and 80 g whole-wheat pita among the selected snack portions. Cut pita into soft, manageable wedges or pieces. Serve cool enough to eat, or refrigerate promptly and pack with ice packs.
Done

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Make it work for you

For kids & different preferences

Offer smooth dip, easily mashable carrots and small soft pita pieces matched to the child’s texture skills. Check wheat and other bread-label allergens. Seat young children upright and supervise eating; never serve in a moving car or stroller. This is family food, not infant-feeding guidance.

Storage & packed lunches

Refrigerate in shallow covered containers at 40°F / 4°C or colder within 2 hours, or within 1 hour above 90°F / 32°C. Use within 3 days. Pack cold with ice packs when taking along.

Freezing & reheating

Freeze the dip alone for up to 1 month for quality. Thaw in the refrigerator and stir well. Prepare carrots and pita fresh for the best texture.

Serve cold, or reheat carrots separately to 165°F / 74°C before cooling to a comfortable eating temperature. Keep dip refrigerated until serving.

If something looks different

Cooking times are guides. Check texture and temperature; larger batches need extra pan space and may take longer.

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Review policy

Version 1 · Updated 2026-10-24

Bethany’s Kitchen · /recipes/lemon-white-bean-dip-carrots-pita · Original instructions and generated food illustration. Public culinary sources informed the combination; no third-party prose or photograph copied. Not physically kitchen-tested or human-reviewed.

Lemon white-bean dip with carrots & pita

Estimated nutrition

Let’s make it

Equipment

Steam the carrots

Blend the dip

Make small snack plates

How did this recipe turn out?

Make it work for you