Bean spread is actually a great idea. They introduce the creaminess of other spreads- like mayo- without as much of the harmful fats. I'm not giving up mayo, by any means, but it's fun to try different things in the kitchen, and this is a satisfying option to add to a sandwich or burger as an alternative to fatty or sugary condiments. I've read that beans have their own dietary concerns in lectin content, but almost every food out there has the possibility to be harmful to someone in some way, so we all just have to find what works for us and what doesn't. If you love beans, I recommend trying this bean spread recipe. I used leftover cooked dry navy beans from dinner the night before, but a can of beans rinsed well would also work perfectly.
Ingredients
2 cups cooked navy beans
1 sprig fresh rosemary
2 tbsp olive oil
1 garlic clove
A dash of each:
Salt
Pepper
Chili powder
Servings: 4
Prep time: 5 minutes
Cooking time: 5 minutes
Make it:
1. Dice the garlic clove finely and cut the rosemary leaves into small pieces.
2. Pour 1 tsbp of olive oil in a small pot and add the diced garlic. Cook on medium high heat on the stove for about 30 seconds.
3. Turn the heat to low and add the beans, remaining olive oil, and spices to the pot.
4. Slowly stir and mash the beans until smooth. Cook the mixture until it begins to bubble- about 5 minutes.
