White Bean Spread with Onion and Tomato

Author: Ido Zivli
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

Scale

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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White Bean Spread with Onion and Tomato