Vegan Black Bean and Walnut Spread
Vegan Black Bean and Walnut Spread - This vegan spread scores with a lot of protein. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This dish is packed with protein from the black beans while the walnuts contain a lot of polyunsaturated fatty acids, which protect our blood vessel health.
Instead of black beans, kidney beans can also be used for this vegan spread.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 1.6 μg | (3 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.9 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 17 μg | (6 %) | ||
| Pantothenic acid | 0 mg | (0 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 0.8 mg | (1 %) | ||
| Potassium | 177 mg | (4 %) | ||
| Calcium | 22 mg | (2 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 0.6 μg | (0 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 0 mg |
Kitchen utensils
Preparation steps
Rinse the beans and let them drain. Peel onion and cut into small cubes. Coarsely chop the walnut kernels. Wash rosemary, shake dry and chop needles finely.
Heat the oil in a small pan and sauté the onions and walnuts for 3 minutes at medium heat. Put the beans, half of the onions, nuts, grape juice and rosemary in a tall cup. Puree everything together with a hand blender.
Season vegan spread with salt, pepper and sumac and pour into a glass. Sprinkle with the remaining onions and nuts and serve with bread.
