Spicy Bean Dip
Spicy Bean Dip - A simple and tasty spread for crostini
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.
(Percentage of daily recommendation)
| Calorie | 352 cal. | (17 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 4.1 μg | (7 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,442 mg | (36 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 6.6 mg | (44 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 193 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 15 ozs White bean (canned; drained weight)
- 2 garlic cloves
- 1 sprig rosemary
- 3 Tbsps olive oil
- salt
- peppers
- 1 small lemon
Kitchen utensils
Preparation steps
Place beans in a sieve and rinse well with cold water. Drain.
Peel and thinly slice garlic. Rinse rosemary and shake dry.
In a pan, heat oil and rosemary over low heat. Add garlic and cook until golden brown.
Add beans and 50 ml water (approximately 1/4 cup). Simmer over low heat for 5 minutes. Remove rosemary.
Transfer beans to a bowl. Mash with a potato masher. Juice lemon. Season beans with salt, pepper and lemon juice (to taste).
