Quick Bean spread

I've eaten quite a lot of butter this summer. Warm home made breads and wonderful Swedish crispbread have needed their buttery companion. Flavour wise, butter makes many (most) things delectable. But it isn't something I wish to be doing on a regular basis, for ethical reasons and because I feel healthier when I eat less animal products.

Besides the healthier choice of dipping freshly baked bread in a mix of olive oil and balsamico, or spreading avocado on top of a slice of bread, a good old bean spread is another delicious plant powered option. And this one is surely full of power.

vegan bean spread sundried tomato protein.jpg

White beans/navy beans, as many other beans, are full with protein. They are also an excellent source of cholesterol-lowering fibre. There's folate and manganese, vitamin B1, as well as the minerals phosphorus, copper, magnesium and iron. Beans are literally packed with much of what is needed for us to gain sustainable energy, build and repair tissues and cells, and maintain muscles and bones in good health.

I've used flaxseed oil in this for its omega 3 fatty acid content. Good if you do not eat much fish and seafood. Omega-3s and its fatty acids have been associated with healthier brains and hearts, better moods, decreased inflammation, and healthier skin and hair. Flaxseed has more anti-inflammatory and disease-preventing ALA (alpha-linolenic acid) than fish oil, which has many people opt for flaxseed oil over fish oil when it comes to acquiring their daily dose of the important omega 3.

Apple cider vinegar is a great anti-inflammatory that I try to get in as much of as possible in my everyday life, and it gives off such a good tangy touch so in moderation it doesn't hurt to add in everything from tea, to juices, salads and often I drink a spoonful of it in a glass of water just as a health promoting tonic.

The sun dried tomatoes and fresh parsley gives off a wonderful taste to this nourishing bean spread. Try it out for yourself and see!

1 cup / 2 dl navy beans - soaked and cooked, or cooked ones from a can
1/2 cup / 1 dl sun dried tomatoes
a handful chopped fresh parsley
1 tbsp flaxseed oil
1/2 lemon, squeezed
1 tsp apple cider vinegar
1/4 tsp salt
1/4 tsp cumin

Place all in a food processor or use a hand blender and give it a good blend. I've used a hand blender and left the texture rather chunky, but you can process it to a finer, more even spread if you prefer it like that.