Creamy White Bean Spread Recipe: A Protein-Rich, Healthy Alternative to Hummus

There are plenty of reasons to add more white beans to your diet.

Before sharing the spread that has become one of our all-time favorites, it's worth getting to know some of the impressive nutritional benefits of white beans. However, a word of caution: even healthy foods should be eaten in moderation.

We'll get to that in a moment.

Health Benefits of White Beans

White beans are packed with protein and are an excellent plant-based source of nutrition.

They're also remarkably rich in calcium. In fact, white beans contain even more calcium than milk. While 100 ml of milk provides about 90 mg of calcium, an equivalent amount of white beans contains approximately 100 mg of calcium.

In addition to calcium, white beans are rich in:

• Potassium

• Copper

• Zinc

• Magnesium

These minerals play an important role in maintaining strong bones and supporting overall health.

Creamy White Bean Spread

Ingredients

• 2 cups white beans

• 2 garlic cloves, crushed

• 1 onion, finely diced

• ¼ cup olive oil

• Salt and black pepper, to taste

Instructions

1. Soak the white beans overnight in plenty of water.

2. The next morning, drain and rinse them under cold water.

3. Cook the beans until completely tender.

4. Place the cooked beans in a food processor.

5. Add the garlic, onion, olive oil, salt, and pepper.

6. Blend until smooth and creamy.

7. Transfer to a jar or airtight container and store in the refrigerator.

Serving Suggestions

Enjoy this flavorful spread:

• On toasted bread or sourdough

• With fresh vegetables

• As part of a breakfast spread

• Alongside salads and grilled vegetables

• As a healthy sandwich filling

Creamy, nutritious, and packed with plant-based protein, this white bean spread is a simple recipe you'll find yourself making again and again.