Bean Spread
Blood Sugar: 6Servings: 4Preparation Time: 15minMeal Category: Snack
Micronutrients:CalciumFolateVitamin C
Macronutrients per 100g
Energy
70kcal
Sugar
1g
Fat
0g
Fiber
4g
Sat fat
0g
Protein
5g
Carbs
13g
Sodium
18mg
Ingredients
- 250g / 8.82oz Broccoli
- to taste Salt
- 1 Organic lemon
- 1 Garlic clove
- 200g / 7.05oz Cooked white beans
- 2 sprigs Mint
- to taste Pepper
Preparation
- Clean, wash, and divide 250g/8.82oz Broccoli into florets. Cook in salted water for 5 minutes, drain, and cool.
- Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half.
- Peel and finely chop 1 Garlic clove.
- Drain and rinse 200g/7.05oz Cooked white beans.
- Wash, dry, and finely chop the leaves of 2 sprigs Mint.
- Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender.
- Season with Salt and Pepper to taste.
- Store airtight and refrigerated for 3-4 days.
Micronutrients % of RDI
Iron
2% of RDI
Magnesium
32% of RDI
Vitamin C
50% of RDI
Omega 3
0% of RDI
Vitamin A
7% of RDI
Calcium
59% of RDI
Folate
57% of RDI
Good to know
Beans are one of the highest-protein plant foods and are a good source of minerals such as potassium, calcium, magnesium, zinc, and iron.
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