Meged Gozani

White Bean Spread with Onion and Tomato

Prepare your bread, crackers, and vegetables, because an amazing spread awaits! It’s full of flavor and amazing for parties. You can have it as a savory breakfast, or as a delicious appetizer. White beans are high in protein, and they contain a healthy serving of iron and fiber. So let’s get dippin’!

After trying this amazing spread, you’ll want to jump-start your way into Challenge 22, so sign up here!

Recipe yield
3 servings
Total time
20 minutes

Ingredients

  • Oil for frying
  • 1 small onion, roughly chopped
  • 1 large ripe tomato, chopped
  • 1 garlic clove
  • 1 cup cooked white beans, well-drained (or 255 g)
  • ½ tsp salt
  • ½ tsp pepper

Instructions

  1. Heat a bit of oil in a pan, and fry the onion on high heat until light golden brown (about 5 minutes).
  2. Add tomatoes and stir.
  3. Crush the garlic, add it to the pan, and cook for approximately 5 minutes, until most of the liquid has evaporated.
  4. Put the beans in a bowl, add cooked mixture, salt, and pepper, and mix (you can set aside some of the vegetables to garnish your meal after cooking).
  5. Blend in a food processor, or using a hand blender.
  • Beans can be replaced with other cooked legumes.
  • Quick version: replace the fresh tomato with 2 tablespoons of crushed tomatoes (not tomato paste); skip the onion and the frying stage, and add the crushed garlic while blending.
  • We recommend adding fresh herbs: basil, parsley, dill, cilantro, or mint.
  • The spread can be made with fried mushrooms and onions instead of tomatoes.

If you enjoy a sweet and salty combination, try some sweet challah with your white bean spread!

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