Easy Vegan Bean Spread Recipe
A modified recipe from the vegetarian cookbook The New Laurel's Kitchen. There's room to vary the recipe to make it suit your tastes including of course Mexican-inspired. The original recipe called for soy beans, but I don't care too much for them so I've substituted pintos-usually; sometimes black beans or red beans.
I think the two magic ingredients are the celery and the vinegar. Use for burritos, as a sandwich spread, in portabella mushroom burgers, bagel topping, chip dip, etc.
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.
Add Your Own Notes
Nutrition
Serving: 238gCalories: 125.6kcalCarbohydrates: 10.4gProtein: 1.8gFat: 9.2gSaturated Fat: 1.3gSodium: 580.7mgFiber: 2.4gSugar: 5.3g
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