White Bean Spread with Onion and Tomato
White Bean Spread with Onion and Tomato
- Active Time: 20 min
- Total Time: 20 min
- Yield: 3 servings 1x
- Category: Appetizer
Description
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’!
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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
- Heat a bit of oil in a pan, and fry the onion on high heat until light golden brown (about 5 minutes).
- Add tomatoes and stir.
- Crush the garlic, add it to the pan, and cook for approximately 5 minutes, until most of the liquid has evaporated.
- 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).
- Blend in a food processor, or using a hand blender.
Notes
- 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!
Keywords: spread, beans, snack, appetizer, dip, 30 minutes or less, high in protein, high in iron
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