Gee Whiz healthy plant-based cheese spread blends great northern beans with nutritional yeast, tahini, lemon, and mustard into a scoopable, tangy spread. It is creamy, savory, and completely dairy-free.
Craving a rich, savory, and cheesy spread but want to keep it healthy and plant-based? Look no further! This ‘Gee Whiz’ spread is a game-changer. It delivers that satisfying cheesy flavor without any dairy, saturated fat, or cholesterol. Instead, it’s packed with protein, B vitamins, and minerals from wholesome beans and nutritional yeast. It’s incredibly versatile – slather it on crackers, pile it high in sandwiches, melt it over veggie burgers, or use it as the secret ingredient in your next dairy-free mac and cheese. Get ready to say, ‘Gee Whiz, that’s good!’
Ingredients
• 1 1/2 cups / 375 mL cooked or canned great northern beans, drained and rinsed
• 1/2 cup / 125 mL chopped pimento
• 6 to 8 tablespoons / 90 to 125 mL (4.2 fl oz) nutritional yeast
• 3 tablespoons / 45 mL (1.5 fl oz) lemon juice
• 2 to 3 tablespoons / 30 to 45 mL (1.5 fl oz) tahini
• 1/2 teaspoon / 2 mL (0.1 fl oz) onion powder
• 1/2 teaspoon / 2 mL (0.1 fl oz) prepared yellow mustard
• 1/2 teaspoon / 2 mL (0.1 fl oz) salt
Instructions
1. Combine the beans, pimento, nutritional yeast, lemon juice, tahini, onion powder, mustard, and salt in the bowl of a food processor.
2. Process on high until the mixture is completely smooth and creamy, scraping down the sides of the bowl as needed.
3. Transfer the spread to a container and chill thoroughly in the refrigerator for at least one hour before serving to allow the flavors to meld.
Nutritional Information
• Per 1/2 cup (125 mL) serving
• Calories: 173
• Protein: 12 g
• Fat: 5 g
• Carbohydrates: 23 g
• Dietary Fibre: 6 g (0.21 oz)
• Sodium: 252 mg
• Percentage of calories from: Protein 26%, Fat 24%, Carbohydrate 50%
Pro Tips
• For a smoother, creamier texture, you can peel the beans before processing, though this is optional.
• Adjust the ‘cheesiness’ to your liking by starting with 6 tablespoons (90 ml / 3 fl oz) of nutritional yeast and adding more until you reach the perfect flavor.
• Feel free to swap the great northern beans for other white beans like navy, cannellini, or white kidney beans.
• For a smoky flavor, add 1/4 teaspoon (20 ml / 0.7 fl oz) of smoked paprika or a drop of liquid smoke to the food processor.
• The spread will thicken as it chills. If it becomes too thick, stir in a teaspoon of water or lemon juice before serving to loosen it up.
FAQ
Q: Is this vegan cheese spread a good source of protein
A: Absolutely! Thanks to the great northern beans and nutritional yeast, a single 1/2 cup (480 ml) serving packs an impressive 12 grams (0.42 oz / 11.9 g) of complete plant-based protein, making it a satisfying and nutritious choice for any vegetarian diet.
Q: Can I make this cheese spread without tahini
A: Yes, if you have a sesame allergy or don’t have tahini on hand, you can substitute it with an equal amount of smooth, unsalted cashew butter or sunflower seed butter to maintain a rich and creamy texture.
Q: How should I store this Gee Whiz spread and how long does it last
A: Store the spread in an airtight container in the refrigerator. It will stay fresh and delicious for up to 5-7 days. Remember that it will thicken when chilled, so you may want to stir in a teaspoon of water or lemon juice before serving to reach your desired consistency.
Q: What does nutritional yeast do in this vegetarian recipe
A: Nutritional yeast is the key ingredient for creating the savory, cheesy flavor in this spread without any dairy. It’s a deactivated yeast popular in vegetarian and vegan cooking for its umami taste and is often fortified with B vitamins, including B12.
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Gee Whiz Healthy Plant-Based Cheese Spread
Ingredients
Method
- Combine the beans, pimento, nutritional yeast, lemon juice, tahini, onion powder, mustard, and salt in the bowl of a food processor.
- Process on high until the mixture is completely smooth and creamy, scraping down the sides of the bowl as needed.
- Transfer the spread to a container and chill thoroughly in the refrigerator for at least one hour before serving to allow the flavors to meld.
- Adjust the 'cheesiness' to your liking by starting with 6 tablespoons (90 ml / 3 fl oz) of nutritional yeast and adding more until you reach the perfect flavor.
