Delicious Bean Spread
Anyone who knows me knows how passionate I am about healthy cooking because what we eat today affects our future health and well-being. Cooking healthy food from scratch and preparing diet-friendly desserts is a satisfying and rewarding activity. Everyone has the freedom to choose the best and seasonal ingredients, so we know what goes into our food each day.
I believe that food is medicine and how important it is to put a balanced meal on the table. You may be wondering what a balanced meal is. It is the one that contains a healthy combination of protein, fat, and complex carbohydrates to provide energy and stable blood sugar levels. It has been proven that refined carbohydrates such as white bread, flour, etc., and sugar trigger inflammation in the body.
Health benefits of white beans
I will devote a whole post to this topic later, so for now, I want to give you a few facts about the health benefits of beans.
- White beans are a good source of protein, fiber and contain many micronutrients such as vitamin B6 and magnesium. Protein is essential for healthy muscle mass.
- They are also rich in copper and iron. Copper is an essential nutrient that contributes to iron absorption and can prevent osteoporosis. Along with iron, it allows the body to make red blood cells, whose main job is to carry oxygen from the lungs to the rest of the body. They are also responsible for transporting carbon dioxide back to the lungs so it can be exhaled. A buildup of carbon dioxide in the body can lead to increased blood pressure, coma, breathing problems, etc.
- White beans are also a good source of complex carbohydrates, which are the body’s primary energy source for the brain and muscles. It seems that people who include high-fiber complex carbohydrates like beans in their diet have a lower risk of type 2 diabetes, obesity, and heart disease.
- However, white beans are not a complete protein like quinoa and amaranth. That means they do not contain all the nine amino acids your body needs. That’s why it’s so important to pair them with grains that have the other essential amino acids or good quality meats.
I will share more about the health benefits of beans in a later post.
Now let us get back to our delicious bean spread. The main ingredient is, of course, white beans. White beans are so popular, versatile, and a staple ingredient in cuisine all over the world. You can use them in soups, casseroles, stews, salads, etc.
I always prefer to use dry beans, even though it means more work since canned beans contain a lot of salt. If you are a fan of canned beans, choose the ones in the cardboard box and read the label to make the right choice. Too much salt in your diet can increase your risk for heart disease.
The ingredients for this bean spread are roasted red bell peppers, onions, tomato paste, peppercorns, bay leaves, and salt.
How to soak the beans
One of the essential steps in making this bean spread is to soak the beans for 12 hours. Soaking can help reduce bloating.
Old Tip:
One of my mom’s old tips for avoiding gas or reducing this unpleasant side effect is to throw away the first water of the cooked beans, what I mean by that. After soaking, pour off the liquid, rinse the beans, put them in a large pot of water, and bring to a boil. Let the beans simmer for 5 minutes, then pour off the water, rinse the beans, and cook as usual.
Tips for a delicious bean spread
The secret to this delicious bean spread is cooking it in the oven over medium heat (about 360 F(180 degrees)). This recipe uses red bell peppers that are roasted on the grill. Since the weather is still good, use your grill and throw some red bell peppers on the grill. After you peel them, you can freeze them and use them later for this delicious bean spread.
Ingredients to make the bean spread:
Fall is the right time to enjoy fresh and delicious red bell peppers. I take advantage of the season to prepare a large batch of this bean spread and store it in my pantry for the coming winter. It’s worth the effort because red bell peppers are cheaper in season and have more flavor and freshness. A jar of bean spread is a quick meal when you are running out of time. Just combine it with some whole-wheat toast, maybe some leftover meat, and a salad, and you are good to go.
I am giving you the amounts of ingredients I used for my whole batch of bean spread. If you want to prepare less, just divide by 2 or by 3 the number of ingredients.
- 2.205 lb (1kg )white beans
- 6.614 lb (3kg) red peppers
- 2.205 lb(1kg) yellow onions
- 1 US cup (250 ml) organic canola oil. Try it out and adjust it to your taste. You can double the amount of oil. I’m not too fond of it when the bean spread is too oily.
- 2 US cups (500 ml) tomato paste.
- A few bay leaves, a few peppercorns.
- Salt to taste.
Note:
- Canola oil is one of the healthiest cooking oils. It is high in vitamins E and K and low in saturated fat.
- If you want to store the bean spread for the winter, you will need some jars with lids. Follow all the steps from my blog post, “How to Make Your Fir Bud Syrup,” to clean and sterilize the jars.
How to make this bean spread:
This recipe for bean spread is not tricky. It involves three main steps:
- Soak the beans, cook, and mash them.
- Roast the peppers, peel, and chop them.
- Chop the onions and cook them for a few minutes until they are almost golden.
READY STEADY GO!
- Soak the beans for 12 hours. Put the beans in a large bowl and pour some warm water over them until the beans are covered, and a little more if the volume of the beans increases.
- The next day, rinse the beans and put them in a large pot of water. Let them simmer for 5 minutes until they reach boiling point. Rinse the beans and cook until they are tender.
- Let the beans cool for a few minutes. Set aside some of the simmering bean liquid and leave some in the pan.
- Using a hand blender, process the beans into a paste or puree. It should be the same consistency as the mashed potatoes. Add a little more liquid if the mixture is too dry. If you do not have enough juice left, add some water until it reaches the consistency of a puree—season to taste with salt.
- Roast the red bell peppers on the grill.
- Put them in a large bowl, add a pinch of salt, cover with a lid and let them sit for at least 30 minutes. Peel them, remove the core and chop them.
- Chop the onions and cook them for a few minutes until they are almost golden.
- Put all the ingredients in a large pan and stir.
- Preheat the oven to 360 F (180 degrees).
- Place the pan in the oven for a good hour.
- Check and stir from time to time, so the mixture does not stick to the bottom of the pan. Check for salt and oil.
- When the mixture reaches the consistency of a spread, it is ready.
Tip: When the bean spread is done, the oil will come to the surface.
If you want to store some bean spread for the coming winter, you must sterilize the jars in boiling water for 20 minutes. Count the minutes as the water begins to boil. Turn off the heat and leave the jars overnight, covered with a thick cloth. Place the canning jars in the pantry the following day. They will keep well for a couple of months.
Suggestions for serving the bean spread:
This delicious spread is versatile because you can serve it on whole-wheat toast or fresh seasonal vegetables like fresh cucumbers or red bell peppers.
Sometimes I like this savory bean spread with some organic sausage and a big salad, too.
Just ask your taste buds and adjust the serving style to your liking.
I would love to hear from you on how you liked this recipe. Just leave a comment below.
If you recreate this recipe, let me know by sharing your pictures on Instagram and tagging it with the hashtag #healthywomanstyle.
Disclaimers:
The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.
Hugs,
Gabby
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