Potato and bean spread: A nutritious twist on classic hummus
Dishes and spreads made from boiled potatoes may remind you of an empty wallet. They're indeed inexpensive to prepare, but they are undeniably delicious. If I’m in the mood for a hummus-style cocktail for croutons during a home movie night, I turn to a potato and bean spread recipe. With a few essential spices, it could even be a starter in a fine restaurant.
Potato and bean hummus is a perfect alternative to the traditional Balkan spread based on tahini paste. While I personally love the classic version of hummus, sadly, my close friends' allergies compel me to experiment with other spread recipes. I enjoy serving this legume spread with fresh vegetables cut into sticks, such as carrots and celery.
The underappreciated nutritional value of potatoes
Potatoes are not only a source of basic energy in the form of carbohydrates; they also contain vitamins and minerals that support the body's health. You'll find vitamin C in them, which boosts immunity, along with B vitamins essential for properly functioning the nervous system.
These popular vegetables also provide potassium, which helps regulate blood pressure, as well as phosphorus, magnesium, and iron, which are important for muscle function. Thanks to fibre, they help maintain proper bowel function and may contribute to reducing cholesterol levels in the blood.
Benefits of eating legumes
Legumes, such as beans, peas, or lentils, are a valued ingredient in any diet, not just vegetarian ones. For those who don’t consume meat, they are an important source of plant-based protein. They also contain a significant amount of fibre, which aids digestion and helps control blood sugar, crucial for those dealing with diabetes.
Legumes are rich in minerals such as iron, zinc, and magnesium, essential for maintaining good health. Including them in your daily diet may help reduce the risk of cardiovascular diseases. At the same time, they support maintaining a healthy weight due to their low glycemic index and high protein content.
Recipe for potato and bean bread spread
For a quick spread, you can use canned white beans. If you have more time, soak and cook lima beans.
Ingredients:
- 1 can of white beans,
- 2-3 boiled potatoes,
- 1 clove of garlic,
- juice of half a lemon,
- a handful of fresh cilantro leaves,
- 2 tablespoons of thick yogurt,
- a pinch of salt and pepper to taste.
Instructions:
- Mash the boiled potatoes into a puree.
- Add the drained canned beans, chopped garlic, lemon juice, and cilantro leaves.
- Blend the mixture into a smooth paste using a blender.
- Transfer to a bowl and mix with yogurt.
- Season to taste with salt and pepper.
- Optionally, drizzle with flaxseed oil or olive oil.
