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a bowl of freshly blended bean butter, made with white beans, parsley, olive oil, lemon juice and salt
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Bean Butter

Try spreading bean butter on your toast instead of peanut butter. It's a simple and delicious way to help you meet your daily fiber goals.
Course Appetizer, Snack
Cuisine American
Keyword bean butter, bean butter recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings 6
Calories 123kcal
Author Jill McOwen

Ingredients

  • 15.5 oz white beans
  • 2 tbsp fresh parsley
  • 1 tbsp lemon juice
  • 1 tbsp extra virgin olive oil
  • 1/2 tsp salt

Instructions

  • Drain and rinse the beans under cold water. Be sure to reserve the liquid from the can!
  • To a high speed blender, add the drained beans, curly parsley leaves, lemon juice, olive oil and salt.
  • Start the blender on low speed. Then slowly stream in the reserved bean liquid just until it starts to blend. I used about 2 tablespoons.
  • Increase the speed slowly to high power. Blend until smooth.
  • Transfer the bean dip to a clean bowl to serve.

Video

Nutrition

Calories: 123kcal | Carbohydrates: 19g | Protein: 7g | Fat: 3g | Saturated Fat: 0.4g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 199mg | Potassium: 421mg | Fiber: 5g | Sugar: 0.3g | Vitamin A: 112IU | Vitamin C: 3mg | Calcium: 68mg | Iron: 3mg