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Ingredients
Spicy Bean Dip
- Ingredients
- 15 ozs White bean (canned; drained weight)
- 2 garlic cloves
- 1 sprig rosemary
- 3 Tbsps olive oil
- salt
- peppers
- 1 small lemon
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).
(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 %) |
Healthy, because
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!
Even smarter
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.