White Bean and Pine Nut Spread

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A high protein flavor booster for sandwiches or wraps that can also be used as a dip for your favorite crudite or flatbread.

With the holidays coming up, it is nice to have something to serve as a quick appetizer that is also healthy!  This bean spread is so easy and versatile and has lots of nutritional value including 3.2 g of protein and 2.6 g of fiber in just 2 tablespoons!  It also contains a fair amount of Vit B12, Vit C and Zinc.  You can change it up with other flavors if you like. Maybe more lemon, orange or lime instead of some of the water. Maybe some hot chile peppers for a little kick! How about flavored sea salts or smoked paprika.  The world is your oyster!  I’m giving you the basic recipe here, but you can play till your hearts content!  You could even change up the pine nuts for almonds or macadamia nuts.  You could swap the basil for cilantro or parsley  or even sage. In other words, whatever you happen to have right now. I still have basil in my garden so that’s what I used.  

I tried to keep this version unsalty and not spicy hot, so that I could feed it to my grandson!  He loved it!  Right off his spoon!

If you make this please let me know and I’d love to hear about your creativity! 

White Bean and Pine Nut Spread

A high protein flavor booster for sandwiches or wraps that can also be used as a dip for your favorite crudite or flatbread.
Prep Time10 mins
Cook Time1 min
Total Time11 mins
Course: Appetizer, sandwiches
Cuisine: American, Healthy
Keyword: dip, healthy, high-protein, sandwich filling, spread
Servings: 8 servings
Author: Kiki Simpson, Healthy Sexy Kitchen

Ingredients

  • 1.5 cup cooked white beans I used Yellow Indian Woman Heirloom Beans from Rancho Gordo
  • 1/2 lemon zested and juiced
  • 1/3 cup pine nuts toasted
  • 1/4 cup chopped fresh basil leaves
  • 2 tablespoons olive oil extra virgin
  • 1 tablespoon nutritional yeast optional
  • 2 cloves garlic roughly chopped
  • 1/4 teaspoon sea salt
  • 2 tablespoons water more, if needed

Instructions

  • In a small food processor, add all ingredients and blend until smooth. Add more water if needed to get desired consistency.

Notes

If using as a spread, you may want it to be fairly thick. If using as a dip, you may want to add more water to get to a thinner consistency. Add just 1 tablespoon at a time until you get it right.

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