Thursday, September 12, 2013

Creamy Goodness!....Zesty, Creamy White Bean Spread

Hummus is always a fan favorite, but feel like doing something a tad bit different?  Go for a white bean spread!  I was comparing the nutritional differences between the chickpea and the white bean, and there was virtually no difference.  Both are high in protein and fiber with roughly 20 g of carbs in each serving.  Can't really go wrong with these bean spreads!

You can either buy the canned cannellini beans or white navy beans, or buy your beans in bulk. 
But, here is the main difference.  Yes, you will have to think ahead and do a bit more work if you choose to go the dry bean, bulk route.  But, there are many benefits with this choice!  They are cheaper, contain less sodium, and are lower in carbs and calories!  But obviously, when it comes down to it, it is your choice.

Zesty, Creamy White Bean Spread

I really love this recipe because the parsley and fresh lemon juice really brightens the dip.  Between the evoo and tahini, bean dips can tend to be a little heavy.  The acidity really cuts through that heaviness and the herbs just freshen it up!

Ingredients/directions (this makes alot!)
2 c dry white beans (or 2 cans of cannellini beans)
1/4 evoo
1/4 water
1/4 tahini
1-2 clove garlic
1 lemon juiced
1/4 c chopped flat leaf parsley

In a pot soak your beans overnight.  Make sure you have about 3-4 times the amount of water because the beans expand as they soak up the water!  After soaked, rinse well and add back to pot with water, add in some salt and bring to boil.  Cover pot and simmer for about 30-45 minutes (or until soft).
Drain well and transfer to blender or food processor.  Add in all the ingredients, except for the chopped parsley.  Blend until smooth or to your desired consistency.  With a spoon, stir in parsley.
Enjoy this as a dip, as a spread in a sandwich, or with pita and falafel.  Anyway you choose, it is great!

No comments:

Post a Comment