Lima Bean Spread Recipe π±
Prep Time: 20 minutes
Cook Time: 4 hours
Total Time: 4 hours 20 minutes
Servings: 8
Yield: 8 1/3 cup servings
Description:
This Lima Bean Spread is a delightful low-fat vegetarian option, perfect for sandwiches or as a healthy dip for crackers. Inspired by Sarah Schlesinger’s “500 Fat Free Recipes,” it boasts a refreshing combination of flavors that are sure to tantalize your taste buds. With its creamy texture and zesty ingredients, it’s a must-try for anyone seeking a nutritious and delicious spread.
Ingredients:
- 3 cups lima beans
- 1/2 cup lemon juice
- 1 garlic clove
- 2 tablespoons finely chopped red onions
- 1 teaspoon dried cilantro
- 2 tablespoons chopped parsley
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cayenne pepper
- 1/4 teaspoon black pepper
Instructions:
| Step | Description |
|---|---|
| 1. | Puree Lima Beans: Start by pureeing the lima beans in a food processor until smooth. This will create the creamy base for your spread. |
| 2. | Combine Ingredients: Transfer the pureed beans to a mixing bowl, and add in the lemon juice, minced garlic, finely chopped red onions, dried cilantro, chopped parsley, ground cumin, cayenne pepper, and black pepper. Mix well until all the ingredients are thoroughly combined, ensuring a harmonious blend of flavors. |
| 3. | Chill: Cover the bowl with plastic wrap or a lid and place it in the refrigerator to chill for at least 4 hours. This chilling time allows the flavors to meld together, enhancing the taste of the spread. |
| 4. | Serve: Once thoroughly chilled, your Lima Bean Spread is ready to be enjoyed! Serve it as a sandwich filling, spread it on crackers, or use it as a dip for fresh vegetables. Get creative with your serving options and savor the wholesome goodness of this nutritious spread. |
Nutritional Information (Per Serving):
- Calories: 73.5
- Fat Content: 0.4g
- Saturated Fat Content: 0.1g
- Cholesterol Content: 0mg
- Sodium Content: 235.8mg
- Carbohydrate Content: 14.3g
- Fiber Content: 3.6g
- Sugar Content: 0.5g
- Protein Content: 4g
Recipe Notes:
- Versatile Usage: This Lima Bean Spread is incredibly versatile and can be used in various ways. Spread it on whole-grain bread for a nutritious sandwich, dollop it on top of salads for added flavor, or serve it alongside your favorite appetizers as a healthy dip.
- Make Ahead: For busy weeknights or quick snack options, consider making a batch of this spread in advance and storing it in the refrigerator for up to 3-4 days. It’s a convenient option for those looking to incorporate more plant-based proteins into their diet.
- Customize to Taste: Feel free to adjust the seasonings according to your personal preferences. Add more garlic for an extra kick of flavor, or increase the cayenne pepper for a spicier spread. Experiment with different herbs and spices to create your signature version of this delightful recipe.
- Nutritious and Delicious: Packed with protein, fiber, and essential nutrients, this Lima Bean Spread is not only delicious but also incredibly nutritious. It’s a fantastic way to add more plant-based goodness to your diet while enjoying a satisfying and flavorful culinary experience.
