Quick Low Fat Bean Spread

Quick Low Fat Bean Spread
Adjust desired Servings and Print Recipe
This spread is quickly put together with kidney beans and spices. Make any snack more tasty by adding this spread; it is versatile and works with crackers, wraps, breads, rice or corn cakes as well as baked potatoes. Spice up this dip with more cayenne and black pepper for a rich and concentrated flavour. Use beans that you previously cooked in a batch, or open up a can. The below preparation time considers the use of previously cooked or canned beans only. If you need to cook dried beans, add 24 hours of soaking time and 1 - 2 hours of cooking time.
Servings Prep Time
8 small servings 5 minutes
Servings Prep Time
8 small servings 5 minutes
Quick Low Fat Bean Spread
Adjust desired Servings and Print Recipe
This spread is quickly put together with kidney beans and spices. Make any snack more tasty by adding this spread; it is versatile and works with crackers, wraps, breads, rice or corn cakes as well as baked potatoes. Spice up this dip with more cayenne and black pepper for a rich and concentrated flavour. Use beans that you previously cooked in a batch, or open up a can. The below preparation time considers the use of previously cooked or canned beans only. If you need to cook dried beans, add 24 hours of soaking time and 1 - 2 hours of cooking time.
Servings Prep Time
8 small servings 5 minutes
Servings Prep Time
8 small servings 5 minutes
Ingredients
Servings: small servings
Instructions
  1. If you need to cook the kidney beans from dry, allow to soak in water for 24 hours prior boiling for 1 to 2 hours. Drain off water prior mixing in any ingredients.
    Cooked Kidney Beans
  2. Mince the garlic and mash kidney beans with a fork (use a food processor, if you desire a finer spread consistency). Add lemon juice, herbs and spices and mash thoroughly to desired thickness. Use right away or store in fridge in airtight container for up to 3 days.
    Quick Low Fat Bean Spread
  3. Use as spread on crackers, wraps or breads.
  4. Top up with veggies and herbs of your choice. Enjoy!
Recipe Notes

Variation: use fresh herbs and chili peppers.

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Posted in Dressings and Sauces, Recipes and tagged .

Ruth Daber

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