Quick Clean Eating Recipe

Spicy Bean Dip

with Garlic and Rosemary
4.09091
Average: 4.1 (11 votes)
(11 votes)
Spicy Bean Dip

Spicy Bean Dip - A simple and tasty spread for crostini

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Health Score:
8,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
113
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)
Calorie113 kcal(5 %)
Protein3 g(3 %)
Fat7 g(6 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.8 mg(7 %)
Vitamin B₆0 mg(0 %)
Folate34 μg(11 %)
Pantothenic acid0.1 mg(2 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C1 mg(1 %)
Potassium223 mg(6 %)
Calcium22 mg(2 %)
Magnesium24 mg(8 %)
Iron1 mg(7 %)
Iodine2 μg(1 %)
Zinc0.5 mg(6 %)
Saturated fatty acids1.1 g
Uric acid30 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
15 ounces White bean (canned; drained weight)
2 garlic
1 sprig rosemary
3 tablespoons olive oil
salt
peppers
1 small lemon
How healthy are the main ingredients?
olive oilrosemarygarlicsaltlemon
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).