I’ve been wanting to share a legume spread recipe for a while now because it’s one of the most common food recommendations I give my clients. Many people ask:
💬 How can I add more legumes to my diet easily and quickly?
Legumes are a fantastic food group to include 2–3 times per week for their fibre, plant-based protein, minerals, and vitamins. While most people are familiar with hummus, a classic chickpea spread, you can make similar dips using other legumes like beans or lentils.
This particular recipe features Cannellini beans—creamy, mild, and perfect for a smooth, delicious spread! Use it as a nutritious alternative to deli meats on wholegrain bread or flatbreads.
White Bean Spread Recipe 🌱
Ingredients:
1 can or box of white beans (drained & rinsed)- I use these ones
1 garlic clove, minced
1 ice cube (helps create a smooth texture!)
¼ cup tahini (I use this one)
1 tsp cumin powder
½ tsp coriander powder
1tbsp of nutritional yeast
½ tsp red pepper flakes (adjust to taste)
Salt, to taste
Juice of ½ lemon (or more, to taste)
Extra virgin olive oil, to serve
Instructions:
Add the beans and minced garlic to a food processor or use hand blender. Blend until a smooth mixture forms.
While the processor is running, add the ice cube, tahini, lemon juice, spices, and a dash of salt.
Blend for about 4 minutes. If the consistency is too thick, slowly drizzle in hot water while the processor is running, until silky smooth.
Taste and adjust seasoning if needed. Blend again to combine.
Serve immediately or chill for later (chilling thickens the spread, enhancing its texture).
Drizzle with extra virgin olive oil before serving.
Enjoy it as a spread on wholegrain bread, flatbread (put some additional cilantro leaves on top), serve it with veggie sticks etc. Let me know if you try it. 😊
💬 Do you eat legumes often? What’s your favourite way to use them?
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