Do you want to fight off hunger with a healthy snack? Or do you need to quickly come up with some refreshments for a celebration? This excellent homemade legume spread is perfect for both. The base is made from RTE (ready to eat) chickpeas and beans. By mixing them with a few other ingredients, you get a delicious spread full of protein and fibre that goes well with crispy bread, canapés or as a dip for vegetables.
Ingredients:
- 150 g ready-to-eat chickpeas
- 75 g ready-to-eat black beans
- ketchup with stevia to taste (we used approx. 30 g)
- ½ red onion
- black pepper
- a pinch of salt
- 1 tsp olive oil
- 1 clove of garlic
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Method:
Take the onion, peel the skin and chop finely. Put the chickpeas and beans in a strainer and rinse with cold water. Then take a blender and add all the ingredients except the onion, i.e. olive oil, black beans and chickpeas without the brine, black pepper, salt, ketchup and a clove of garlic.
Blend all the ingredients finely and you should get a creamy mixture. If the spread seems too thick, you can add more ketchup or water. Finally, mix in the finely chopped pieces of onion and it’s ready to be served.
Our tip: If you like crunchy bits, you can add chopped nuts or seeds to the spread. We sprinkled ours with sesame seeds at the end.
| Energy value | 408 kcal |
| Protein | 20 g |
| Cabrohydrates | 58g |
| Fats | 8 g |
| Fibre | 12 g |
You can serve the spread with a toast or on canapés. However, it also tastes great as a dip for vegetables.
Feel free to share your creations with us on social networks by tagging #gymbeamcom.