It’s not hummus made from chickpeas, nor is it aioli or mayonnaise with eggs, but rather a simple 100% vegan white bean puree that, with the right "tuning" like turmeric and freshly pressed olive oil, tastes unbeatable and can be used in a variety of ways. We'll give you two options right here: as a spread or for dipping with carrots, bell peppers, cucumbers, celery stalks, or simply with your favorite bread.
Before we get to the recipe, let's take a look at the ingredients.
Hello good protein! The white bean
These legumes are interesting not only because of their taste, but also because of their positive effects on our digestion and well-being. Did you know that beans, in this case, the white haricot bean, are an excellent plant-based source of protein? The seeds of the haricot bean offer more than 20% protein. Proteins are involved in maintaining bones and are also a beauty factor. They contribute to the maintenance and increase of muscle mass. We are happy about beautiful muscles all year round and especially in summer, when temperatures rise and pants and dresses get shorter.
Next plus point: The white bean helps with digestion and anything that makes your digestion easier helps you achieve greater physical well-being. How? The bean contains a glycoprotein complex that prevents long-chain carbohydrates from being converted into sugar molecules and subsequently into body fat. By the way, fewer carbohydrates also have a noticeable effect on your blood sugar level, which is lowered as a result.
Ciao, ciao ... With beans against cravings
And now to the last plus point, because you surely want to get to the recipe. The little bean, like many other legumes, contains indigestible plant fibers that have satiating properties, meaning you will be well and long-lastingly satisfied and can thus prevent cravings.
Garlic Hawthorn
Heart classics from naturopathy
Good dietary fibers
These plant fibers are also interesting for our gut flora. The many bacterial strains in our gut are happy about the plant fibers, also known as dietary fibers, because they ferment in the large intestine and serve as food for the "good" gut bacteria.
So, now you have more than three good reasons why this bean puree recipe is a fine thing for your palate and your well-being. If you are not a fan of beans because of gas, then just test a little bit first. Tip: In Arabic and Indian cuisine, spices like cumin and turmeric are often used to make potentially hard-to-digest foods easier and to prevent gas. Try it out.
Enough writing – let's go:
Ingredient list:
- 250 g canned white beans or 200 g dried white beans
- 1 lemon
- 1 clove of garlic
- freshly pressed olive oil
- black pepper
- Turmeric or sweet paprika
- for decoration: black olives, chia seeds, or flax seeds
Preparation:
Drain the canned beans and put them into a blender. A little tip: you can reuse the bean water for vegan mayonnaise, so don't just pour it down the drain. If you use dried beans, soak them overnight and put them in a pot the next day. Let them simmer covered with a bay leaf for approx. 45 minutes. Then drain and put into the blender. Now add 4 tablespoons of oil, 4 tablespoons of lemon juice, black pepper, and a peeled garlic clove that you have cut into small pieces beforehand into the blender. Puree everything until you get a creamy paste. Now you can season to taste and add a little more lemon or oil if necessary. Put the puree into a nice colorful bowl and sprinkle some turmeric over it; alternatively, it can also be sweet paprika. Then chop up some black olives and garnish, or if you don't like black olives, sprinkle with some chia seeds or flax seeds. Your bean puree is ready. Bon Appétit.
• You can find the #lebennurbesser recipe collection here.
• Would you like to know more about dietary fibers and digestion? You can find out more here.
