Easy Vegan Bean Spread
Ingredients
- 1/2 medium white onions or 1/2 medium yellow onion, minced ⓘ
- 1 tablespoon olive oil ⓘ
- 1 -2 garlic clove, minced ⓘ
- 1 medium celery (with leaves, minced) ⓘ
- 1/4 cup diced green bell pepper (or 1/2 jalapeno, diced for spicier version) ⓘ
- 2 tablespoons tomato paste (I use ketchup or even BBQ sauce)
- 1/2 teaspoon italian seasoning (salt-free) or 1/2 teaspoon taco seasoning (salt-free) ⓘ
- 1 1/2 cups beans, of your choice cooked and mashed ⓘ
- 2 teaspoons white vinegar, to taste ⓘ
- 1/4 teaspoon salt ⓘ
- fresh ground pepper
- Other Suggested Ingredients
- fresh parsley ⓘ
- shoyu
- fresh lemon juice ⓘ
- cumin ⓘ
- cilantro leaf ⓘ
- cayenne ⓘ
Instructions
- Begin by sauteing on medium heat the onion and garlic in the olive oil until soft.
- Next add the celery and pepper if using and cook another 2 to 3 minutes.
- Add the garlic, tomato paste, herbs of your choice. Simmer about 10 minutes. (*Alternately, you can add the beans into the pan with the celery, onion, tomato paste, etc. and simmer. Do not allow the beans to dry out, adding a bit of water or stock if necessary.).
- Place the cooked, warmed beans into a serving bowl.
- Add the sauce along with the vinegar, salt and pepper into the mashed beans and mix well. Bean mixture should be spreadable but not watery.
- Adjust seasoning.
Nutrition & Diet Analysis (per serving)
699
kcal
35% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).