Quick Clean Eating Recipe

Spicy Bean Dip

with Garlic and Rosemary
4.166665
Average: 4.2 (12 votes)
(12 votes)
Spicy Bean Dip

Spicy Bean Dip - A simple and tasty spread for crostini

share Share
print
bookmark_border Copy URL
Health Score:
99 / 100
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

When dipping with bread or vegetable sticks, the spicy bean cream saturates with its high protein content. In addition, thanks to the legumes, the spread provides hardly any fat, but plenty of fibre!

In the refrigerator, the bean cream stays fresh for a few days and even gains in taste. It goes well with roasted ciabatta, on wholemeal bread or with vegetable sticks.

1 serving contains
(Percentage of daily recommendation)
Calorie352 cal.(17 %)
Protein23 g(23 %)
Fat9 g(8 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1 mg(8 %)
Vitamin K4.1 μg(7 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.4 mg(29 %)
Folate143 μg(48 %)
Pantothenic acid1 mg(17 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C11 mg(12 %)
Potassium1,442 mg(36 %)
Calcium122 mg(12 %)
Magnesium152 mg(51 %)
Iron6.6 mg(44 %)
Iodine1 μg(1 %)
Zinc2.8 mg(35 %)
Saturated fatty acids1.3 g
Uric acid193 mg
Cholesterol0 mg
Complete sugar2 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
15 ozs White bean (canned; drained weight)
2 garlic cloves
1 sprig rosemary
3 Tbsps olive oil
salt
peppers
1 small lemon
How healthy are the main ingredients?
olive oilrosemarygarlic clovesaltlemon
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Sieve, 1 Potato masher, 1 Can opener, 1 Citrus juicer

Preparation steps

1.
Spicy Bean Dip preparation step 1

Place beans in a sieve and rinse well with cold water. Drain.

2.
Spicy Bean Dip preparation step 2

Peel and thinly slice garlic. Rinse rosemary and shake dry.

3.
Spicy Bean Dip preparation step 3

In a pan, heat oil and rosemary over low heat. Add garlic and cook until golden brown.

4.
Spicy Bean Dip preparation step 4

Add beans and 50 ml water (approximately 1/4 cup). Simmer over low heat for 5 minutes. Remove rosemary.

5.
Spicy Bean Dip preparation step 5

Transfer beans to a bowl. Mash with a potato masher. Juice lemon. Season beans with salt, pepper and lemon juice (to taste).