Bean spread – Packing a protein punch in an inexpensive and quick way

not hummus, cheap, quick bean dips for a protein punchHummus is available in almost any grocery store, and you can find it in a variety of flavors. However, not everyone is a fan of garbanzo beans or tahini or some of the other common hummus ingredients. Making your own bean spread allows you to customize it to your preferences, and it saves a little money.
You can spread it on pita triangles as a snack; use it in a sandwich for additional protein and flavor; or use it as a dip with raw veggies or tortilla chips.
If you don’t have a food processor, you can do this in a blender by adding more water to the recipe. The result will be a little runnier, which makes for a better dip than a spread.

Basic Ingredients

1 can of beans (such as pinto, kidney, cannellini, black or garbanzo)

1 Tbsp lemon juice

2 Tbsp good quality olive oil water, as needed

Variations

Choose one or more of the following ingredients to personalize your bean spread:

  • garlic
  • fresh basil, parsley or cilantro
  • spices, such as cumin, paprika or cayenne pepper
  • baby spinach
  • artichoke hearts
  • sundried tomatoes, soaked in warm water for about 20 minutes and drained
  • roasted red peppers
  • jalapeño  or other hot pepper

Directions

1. Rinse and drain beans thoroughly.

2. If using fresh garlic, peel it and process in the food processor until finely chopped.

3. Add beans and lemon juice to the food processor. Drizzle olive oil over the beans.

4. Process until beans are coarsely chopped; then add your special ingredients.

5. Continue processing until the mixture reaches your preferred consistency. You may need to add a few tablespoons of water to make it smoother.

6. Serve or chill immediately.

For more healthy recipes, wellness tips and events sign up for our monthly Live Well newsletter.

Leave a Reply


Tucson Medical Center | 5301 E. Grant Road | Tucson, Arizona 85712 | (520) 327-5461
%d bloggers like this: