Thursday, September 26, 2013

Smoky White Bean Spread / Hummus (Vegan, Oil-Free, Gluten-Free)

This thick tasty smoky white bean spread is just super for a light topping on a veggie burger, or as a sandwich filler. Just a half a cup (125 grams) will provide you with 10.7 grams of dietary fibre, 14.6 grams of protein, and 0 saturated fat and cholesterol. Makes a nice switch from Hummus!  To read how to cook beans from scratch go HERE.

Ingredients:

3 C. / 537 g.         cooked White Beans 
1/2 C. / 70 g         Raw Sunflower Seeds 
1 tsp.                    Smoked Paprika
1/2- 1 tsp.             Liquid Smoke
1/2 - 1 tsp.            Sea Salt
1 tsp.                    Apple Cider Vinegar
1 tsp.                    Dijon Mustard-Gluten Free  
1/2 C.                   Water
1/2 C.                   Nutritional Yeast

METHOD:

  1. Add everything (except Nutritional Yeast) to Food Processor and process until smooth
  2. Add in a little extra water if it is too thick, and blend up with the Nutitritional Yeast
It's delicious right away, but even more delicious if you refrigerate it overnight (and have it on toast for breakfast!)

 I found this recipe in my wonderful new book called "The Great Vegan Bean Book" (More than 100 Plant-Based Dishes with the Kindest Protein in Town) by Kathy Hester.  I made a couple of adjustments to the recipe above, reflecting what I had available.    If you love beans-- or if you are sort of on the fence about them and haven't actually ever eaten anything with beans in it that appealed to you, I think you would find great value in the diversity of the recipes in this book-- everything from how-to-cook-beans to desserts with beans in them (and I don't mean soybeans).  I'm planning to try a different recipe every couple of days.

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