Super Seed Bean Spread
- Blanka
- Aug 18, 2023
- 2 min read
If you like spreads for breakfast on your toast or as a snack with crackers and crispbreads, you will love this cannellini beans spread packed with fibre, healthy fats, plant proteins, and several micronutrients such as zinc, iron, magnesium, and vitamin E. Adding all the ground seeds gives this spread a lovely creamy texture. I love having this spread on my toast for breakfast, but it would also make a perfect dipping, so feel free to get some crackers and dig in. To get ground seeds, all you need to do is to place your whole seeds in a grinder or blender and blend (I use a blender as I do not own a grinder). This recipe would also work well with butter beans or kidney beans.
Super Seed Bean Spread
Serves: 3-4 Prep time: 5 mins Cook time: 5 mins
Ingredients:
1 can of cannellini beans (400 g, 240 after draining)
4 tbsp boiling water
1/2 tsp salt
2 tsp paprika powder
1/2 tsp ground cumin
2 tbsp dried chives
few pinches of garlic powder
2 tbsp ground pumpkin seeds
2 tbsp ground sunflower seeds
2 tbsp ground flaxseeds
3 tbsp extra virgin olive oil
dash of garlic-infused olive oil (optional)
Instructions:
Rinse and drain your canned beans, and transfer them to a medium-sized saucepan.
Boil some water in the kettle ad pour four tablespoons over the beans. Add salt, paprika powder, cumin, chives, and garlic powder, then cover the pan with a lid. Cook on medium heat for about 5 mins. The water should be evaporated by this time, and the beans are slightly mushy.
Transfer the beans into a bowl (I like using a pasta bowl), add the ground pumpkin, sunflower, and flaxseeds, followed by the extra virgin olive oil, then combine and mash everything with a fork.
That's all; you have a quick, easy, delicious, and nutritious bean spread.
Store the spread in the fridge in an airtight container for 3–4 days.
