Vegetarian Bean Spread
Creamy, protein-packed, and bursting with fresh Mediterranean flavors, this Vegetarian Bean Spread is the ultimate quick-and-easy appetizer or snack. Made with velvety cannellini beans, aromatic garlic, zesty lemon juice, and a fragrant blend of parsley and rosemary, this wholesome spread comes together in just 10 minutes. A drizzle of olive oil and a touch of red pepper flakes add richness and a subtle kick, while its versatile texture makes it perfect as a dip for crunchy veggies, a spread for sandwiches, or even a topping for crackers. Vegan, gluten-free, and effortlessly satisfying, this easy bean spread is a must-have recipe for healthy snacking.
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Recipe Information
Ingredients
- 400 grams cannellini beans
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic clove
- 2 tablespoons fresh parsley
- 1 teaspoon fresh rosemary
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons water
- 0.25 teaspoon red pepper flakes
Instructions
Drain and rinse the cannellini beans thoroughly if using canned beans. If using cooked beans, ensure they are drained and ready to use.
Peel and mince the garlic clove finely for easy blending.
Add the cannellini beans, olive oil, lemon juice, minced garlic, parsley, rosemary, salt, black pepper, and water into a food processor or blender.
Blend the ingredients until smooth, scraping down the sides of the processor or blender as needed. If the spread seems too thick, add an extra tablespoon of water, one at a time, until the desired consistency is reached.
Taste the spread and adjust seasoning with additional salt, pepper, or lemon juice as desired.
Transfer the bean spread to a serving bowl or airtight container.
Optional: Sprinkle red pepper flakes on top for a bit of heat and visual appeal before serving.
Serve immediately with crackers, fresh vegetables, or as a filling for sandwiches and wraps. Store leftover spread in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
704 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.3 g | 54% | |
| Saturated Fat | 6.6 g | 33% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2264 mg | 98% | |
| Total Carbohydrate | 59.4 g | 22% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 0.9 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 148 mg | 11% | |
| Iron | 7.1 mg | 39% | |
| Potassium | 1234 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
