Simple Vegan Garlic Acocado Bean Dip
This recipe contains cooked beans. It is part of our transitional (part cooked part raw) collection.
I am constantly trying to figure out ways to get more beans in our diet. Why more beans? They are nutritional powerhouses. And because they fit in both the protein and vegetable group, they do double duty! Not only do you get wonderful protein, iron and zinc, you also get powerful nutrients from the vegetable side. Fiber, potassium and folate not to mention phytonutrients!
It is recommended that you have three servings a beans a day. It might seem like a lot, but just 1/4 cup of this spread counts for one serving. If you are eating the whole bean, 1/2 a cup is a serving.
This white bean spread is one of my favorites. It is flavor-filled and you can use it in many different ways. We put it in wraps with veggies, dip veggies into it, and spread it on crackers. The avocado addition was my daughters suggestion and it took it over the top. It is a simple recipe packed with healthy ingredients and no oil!
I am a big fan of cooking your own beans. Not only is it much cheaper, but the taste and texture of the beans is divine! Canned beans just can’t stand up to beans you cook yourself.
Beans should be soaked before cooking. Lately I have been seeing people recommend using the soaking water when you cook the beans because it is supposed to taste better. I do not recommend this for these reasons:
- Phytates and tannins reduce your ability to get nutrients from the beans. Get rid of the water and you get rid of many of the unwanted phytates and tannins.
- You can remove 30% of raffinose and stachyoise which are gas producing.
- They will be more digestible because you are retaining resistible starch which helps support the production of healthy bacteria in the large intestine.
Makes 2 Cups
1 1/2 cups cooked white beans
2 cloves garlic (less if you like it more mild)
1 tablespoon tamari or coconut aminos
2 tablespoons fresh lemon juice
1/2 teaspoon grated lemon rind
1/4 cup walnuts
- Place all ingredients except the lemon zest (grated lemon rind) in the food processor and pulse. I like this to be chunky so don’t go to far.
- Stir in lemon zest.
- Top with walnuts.