High-Protein Vegan Bean & Avocado Spread
This quick and easy High-Protein Vegan Bean and Avocado Spread is loaded with plant-based protein, iron, and essential nutrients.
Servings: 3 people
Calories: 263kcal
Ingredients
- 1 large avocado cut into about 1-inch pieces
- 15 ounces white beans canned, drained and rinsed (or 1 ½ cups cooked beans)
- ¼ cup diced red onion
- 1 tablespoon avocado oil or extra-virgin olive oil (optional)
- 1 teaspoon sriracha or to taste
- 1 tablespoon nutritional yeast (optional)
- 1 small garlic clove or ½ teaspoon garlic powder
- 1 lime juice and zest
- Salt & freshly ground black pepper to taste
- 1 cup leafy greens (optional)
- 1 small cucumber thinly sliced (optional)
Instructions
- Combine ingredients: Add the avocado, white beans, red onion, avocado oil (if using), sriracha, and nutritional yeast to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Add the lime zest and juice.
- Mash: Use a potato masher to mash the ingredients until the desired consistency. Season with salt and pepper.
- For serving: Pair with leafy greens in a wrap or sandwich, or chop them and mix them into the spread for an extra nutrient boost.
Notes
- If skipping the oil, add a little water or apple cider vinegar to help smooth out the dip and enhance the flavor.
- Use this creamy bean and avocado spread as a sandwich filler, veggie dip, or toast topper for a quick, nutritious boost. It’s perfect for meal prep and adds plant-based protein and flavor to bowls, wraps, and snacks.
- To mellow the strong flavor of red onion, soak the slices in water for 10 minutes, then drain before using.
- For an added boost of vitamin B12, try using fortified nutritional yeast.
Nutrition
Calories: 263kcal | Carbohydrates: 35g | Protein: 12g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 51mg | Potassium: 1020mg | Fiber: 12g | Sugar: 2g | Vitamin A: 301IU | Vitamin C: 20mg | Calcium: 110mg | Iron: 4mg
