6 nutritious bean spread recipes that you and your family will love!

Do you lack enough legumes in your diet?

Then try our luxurious recipes for bean spreads, thanks to which the consumption of legumes will become a real pleasure for you.

Prepare a dip with dried tomatoes, walnuts or lime.

Enjoy your meal!

Black bean spread with lime

The taste of black beans is balanced by the acidity of lime, and ginger gives this luxurious spread a pleasant “kick”. You have to try this!

Ingredients

• 1 clove of garlic
• 2.5 cm piece of fresh ginger
• 1 can of black beans (approx. 435 g)
• 1 tablespoon of olive oil
• juice of ½ lime (maybe a little more)
• 10 tablespoons of water
• salt and pepper to taste

Method

1. Grate or chop the garlic and ginger.
2. Then fry them in oil over medium heat in a large pan for a minute or two.
3. Drain and rinse the black beans, then add them to the pan.
4. Saute for a few more minutes and gradually add a few spoonfuls of water.
5. Finally, remove from heat, add salt, pepper and lime juice.
6. Use a potato masher or a fork to mash everything into a smooth paste.
7. Serve the dip with bread, with potatoes, in a salad, or just have it as a high protein snack.

White bean dip with roasted garlic

An easy and absolutely perfect white bean spread with fresh herbs and roasted garlic is the perfect appetizer or snack that the whole family will enjoy.

Ingredients

• 5 to 6 cloves of roasted garlic
• 3 tablespoons fresh parsley
• 2 tablespoons of fresh dill
• 2 tablespoons fresh chives
• 2 cups cannellini beans (drained and rinsed if using canned)
• 3 to 4 tablespoons of olive oil
• 2 to 3 tablespoons of lemon juice
• 1/4 teaspoon salt (or as needed)

Method

1. First, roast the garlic if you haven’t already.
2. Cut the top off the head to expose the garlic, brush generously with olive oil, then place in the roasting pan.
3. Bake at 200 degrees Celsius for 30 to 40 minutes, turning after 30 minutes and continuing to bake until the garlic is soft.
4. Blend the roasted garlic cloves in a food processor.
5. Add the herbs and pulse a few more times to break them up.
6. Next, add the beans, 2 tablespoons of olive oil and 2 tablespoons of lemon juice.
7. Blend until smooth and, depending on the taste and texture, add 1 tablespoon of olive oil or lemon juice more.
8. Taste and add salt as needed.

Creamy pinto bean spread

Serve this lightly spiced bean dip with tortilla chips, spread it on tacos or quesadillas, or use it as a great base for nachos.

Ingredients

• 1 tablespoon of olive oil
• 1/3 cup chopped red onion
• 1 can (425g) pinto beans, rinsed and drained
• 2 cloves of garlic, chopped
• 3 tablespoons of chopped red pepper
• 3/4 teaspoon chili powder
• 1 and 1/2 teaspoons of red wine vinegar
• 1/4 teaspoon dried oregano
• 3/4 teaspoon salt and more
• 1/4 teaspoon freshly ground black pepper and more

Method

1. Heat the oil in a large pan.
2. Add onion and sauté until soft, 4-5 minutes.
3. Add the beans, garlic, and bell pepper and cook, stirring, until softened and heated through, 4-5 minutes.
4. Stir in the chili powder and cook until fragrant, about 1 minute more.
5. Blend the mixture together with the vinegar, oregano, salt, pepper and ¼ cup water in a food processor until smooth.
6. If necessary, add more water a spoonful at a time.
7. Taste and add seasoning if necessary.
8. Serve warm or at room temperature.

Creamy bean spread with lemon

You only need 4 ingredients and 5 minutes to make this creamy white bean dip! With veggies and tortilla chips, it’s a great snack or appetizer.

Ingredients

• 1 and 1/2 cups cooked cannellini beans, drained and rinsed
• 2 tablespoons of extra virgin olive oil
• 2 tablespoons of fresh lemon juice
• 1/2 teaspoon lemon zest
• 1 small clove of garlic
• 1/2 teaspoon sea salt
• freshly ground black pepper
• 2 to 4 tablespoons of water if necessary
• 2 tablespoons torn fresh basil leaves (optional)
• 2 teaspoons fresh rosemary leaves (optional)

Method

1. Blend the cannellini beans in a food processor along with the olive oil, lemon juice and zest, garlic, salt and pepper.
2. With the food processor running, slowly add the water and process until smooth.
3. Stir in fresh herbs if desired.
4. Enjoy your meal!

Warm Tuscan white bean dip

Whether for a gathering with friends or just for you and your family, this divine dip will definitely please you. Beans combined with rosemary, garlic and tomatoes are absolutely luxurious!

Ingredients

• 2 cans white cannellini beans, drained and rinsed
• 4 spring onions – white and green parts, finely chopped
• 4 cloves of garlic, pressed
• ½ cup sun-dried tomatoes, chopped
• juice of ½ lemon
• 2 teaspoons fresh rosemary, chopped (or ½ teaspoon dried rosemary)
• 1/4 teaspoon crushed red chili flakes (optional)
• 2 tablespoons olive or avocado oil + extra for drizzling
• sea ​​salt and pepper to taste

Method

1. In a medium saucepan, heat 1 tablespoon olive oil over medium heat.
2. Sauté the onion until soft, about 3-4 minutes.
3. Add the crushed garlic and sauté for another 30-60 seconds.
4. Stir in sun-dried tomatoes, lemon juice, white beans, 2 tablespoons water, and rosemary.
5. Cover with a lid and heat for 1-2 minutes.
6. Transfer the mixture to a food processor and add the remaining 1 tablespoon oil and blend until smooth.
7. If necessary, add hot water to achieve desired consistency (smooth and creamy).
8. Once the mixture is smooth, transfer to a serving dish and sprinkle with chopped spring onions and drizzle with olive oil.
9. Serve warm with fresh vegetables, crackers or tortilla chips for dipping.

Spread made of walnuts and beans

This juicy vegan bean spread tastes great as a pita bread filling or just spread on bread. Add fresh vegetables and you have the perfect snack.

Ingredients

• 1/3 cup chopped walnuts
• 2 cloves of garlic
• 2 tablespoons of red wine vinegar
• 2-3 spoons of vegetable broth
• 1/4 teaspoon salt or to taste
• 1/8 teaspoon cayenne pepper or to taste
• black pepper
• 2 cans (425g) broad beans, rinsed and drained
• 3 tablespoons of chopped parsley
• 3 tablespoons of finely chopped spring onions

Method

1. Place the walnuts and garlic in a food processor and blend until finely chopped.
2. Stop blending and scrape down the sides of the blender as needed.
3. Add the vinegar, 2 tablespoons stock, salt, cayenne, and black pepper and process until a thick paste forms.
4. Add more broth if needed.
5. Add the well-drained beans and pulse about 6 to 8 times, which should be enough to get everything nicely mashed but not pureed.
6. Scrape the mixture into a large bowl and stir in half the parsley and spring onion.
7. Cover and refrigerate for at least an hour to allow the mixture to come together.
8. Adjust the seasoning and add more vinegar, pepper or salt to taste.
9. Serve garnished with the remaining spring onion.

How to properly cook beans?

• It is important to clean the beans before preparation.
• If you soak dry beans overnight , they will cook in less time and you will save some energy.
• Cover the beans with plenty of water (3 or 4 cups of water per cup of beans) and soak for at least 8 hours, preferably overnight, then drain and rinse before cooking.
• Another option is to cook the beans in the same water in which they were soaked. You can also soak the beans in hot water : Put the pot on the stove and bring it to a boil. Let it boil for 3 or 4 minutes, turn off the stove, cover the pot and let it sit for at least 5 hours.
• Once your beans are ready to cook, soak them in plenty of water . If you have an earthenware (clay) pot , definitely use it. This is because it is a traditional Mexican pot for cooking beans and it gives them a wonderful rustic flavor that you will never get when using a metal pot.
• Cooking time can vary – from half an hour to more than two hours. Factors that affect cooking time include the type of beans used, time from harvest to cooking (“older” beans will take longer to cook) and whether the beans are soaked.
• Keep your beans on a low heat and make sure they don’t cook too quickly, causing them to fall apart.
• Beans expand during soaking and cooking, so you may need to add more water to the pot.
• Don’t forget to stir the beans occasionally so they don’t stick to the bottom of the pot.
• As the beans cook, a layer of foam forms on the surface of the water. This will not affect the taste or quality of the beans in any way, so you can simply ignore it. However, if foaming bothers you, you can reduce it by adding a tablespoon of oil or lard to the pot when you boil it.

And how did you like our spreads? Write to us in the comments!