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
1. Clean, wash, and divide 250g/8.82oz Broccoli into florets. Cook in salted water for 5 minutes, drain, and cool. 2. Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half. 3. Peel and finely chop 1 Garlic clove. 4. Drain and rinse 200g/7.05oz Cooked white beans. 5. Wash, dry, and finely chop the leaves of 2 sprigs Mint. 6. Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender. 7. Season with Salt and Pepper to taste. 8. 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.
How to Prepare
1. Clean, wash, and divide 250g/8.82oz Broccoli into florets. Cook in salted water for 5 minutes, drain, and cool. 2. Wash and dry 1 Organic lemon, grate some zest, halve, and juice one half. 3. Peel and finely chop 1 Garlic clove. 4. Drain and rinse 200g/7.05oz Cooked white beans. 5. Wash, dry, and finely chop the leaves of 2 sprigs Mint. 6. Puree Broccoli, lemon zest and juice, Garlic, Beans, and Mint with a hand blender. 7. Season with Salt and Pepper to taste. 8. Store airtight and refrigerated for 3-4 days.
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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