White Bean Spread with Onion and Tomato

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White Bean Spread
White Bean Spread | Image by: Meged Gozani
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White Bean Spread

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’!

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


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

  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.

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

For more recipes and tips from experienced mentors and certified dietitians, join Challenge 22 for free!

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