Vegetarian foods

White Bean, Olive, and Thyme Spread

Makes 2 1/4 cups (560 mL)

Common white beans include navy, great northern, and cannellini (white kidney) beans. These often are used in soups, casseroles, and baked with tomato sauce. Try any of these white beans in this spread and serve with vegetable sticks, crackers, or any of the grain products listed in the Satisfying Sandwiches chart. The flavour of this mineral-rich spread will deepen if it is allowed to sit for a couple of hours before serving.

2 1/2 cups (625 mL) cooked or canned white beans, drained and rinsed
1 clove garlic, chopped
1/4 cup (60 mL) lemon juice
1 tablespoon (15 mL) extra-virgin olive oil
1 teaspoon (5 mL) dried thyme
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) black pepper
1/4 cup (60 mL) pitted and chopped green or black olives, about 8 medium olives
2 tablespoons (30 mL) chopped fresh parsley
Place beans, garlic, lemon juice, oil, thyme, salt, and pepper in the bowl of a food processor and purée until smooth. Add the olives and parsley and pulse mixture for about 5 seconds to incorporate. Season to taste. Transfer the spread into a bowl or covered container and refrigerate to marry and deepen the flavours.

Per 1/2 cup (125 mL): calories: 272, protein: 10 g, fat: 14 g, carbohydrate: 29 g (0 g from sugar), dietary fibre: 11 g, calcium: 95 mg, iron: 4 mg, magnesium: 75 mg, phosphorus: 182 mg, potassium: 520 mg, sodium: 281 mg, zinc: 1 mg, thiamin: 0.3 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B 6: 0.2 mg, folate: 149 mcg, pantothenic acid: 0.3 mg, vitamin B 12: 0 mcg, vitamin A: 19 mcg, vitamin C: 9 mg, vitamin E: 2 mg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.2 g

Percentage of calories from protein 14%, fat 44%, carbohydrate 42%