Protein-Packed Vegan Recipe

Vegan Black Bean and Walnut Spread

4.8
Average: 4.8 (5 votes)
(5 votes)
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

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Health Score:
9,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
98
calories
Calories

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. 

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein4 g(4 %)
Fat7 g(6 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E2.2 mg(18 %)
Vitamin K1.6 μg(3 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.9 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate17 μg(6 %)
Pantothenic acid0 mg(0 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C0.8 mg(1 %)
Potassium177 mg(4 %)
Calcium22 mg(2 %)
Magnesium27 mg(9 %)
Iron1 mg(7 %)
Iodine0.6 μg(0 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.7 g
Uric acid19 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 ozs black Beans (can; drained weight)
½ Red onion
1 oz Walnut
1 tsp olive oil
1 sprig rosemary
3 Tbsps red Grape juice
salt
peppers
¼ tsp Sumac
How healthy are the main ingredients?
Walnutrosemaryolive oilsalt
Preparation

Kitchen utensils

1 Immersion blender, 1 deep bowl

Preparation steps

1.

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.

2.

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.

3.

Season vegan spread with salt, pepper and sumac and pour into a glass. Sprinkle with the remaining onions and nuts and serve with bread.