Potato & bean dip: A delicious twist on traditional hummus
Dishes and spreads made from boiled potatoes often bring to mind an empty wallet. They're inexpensive to prepare, but you can't deny they're also very tasty. If I'm in the mood for a hummus-style dip for croutons during a home movie night, I reach for a potato and bean spread recipe. With the addition of a few essential spices, it could serve as a starter in a fine restaurant.
Potato and bean hummus is the perfect alternative to the traditional Balkan spread based on tahini paste. Although I personally love the classic version of hummus, my close friends who have allergies compel me to experiment with other spread recipes. I like to serve the legume spread with fresh vegetables cut into sticks, such as carrots and celery.
The underappreciated nutritional value of potatoes
Potatoes are not only a source of basic energy in the form of carbohydrates; they also contain vitamins and minerals that support the body's health. You'll find vitamin C in them, which boosts immunity, and B vitamins, which are essential for the proper functioning of the nervous system.
These popular vegetables also provide potassium, which helps regulate blood pressure, as well as phosphorus, magnesium, and iron, which are important for muscle function. Thanks to fiber, they help maintain proper bowel function and may contribute to reducing cholesterol levels in the blood.
Benefits of eating legumes
Legumes, such as beans, peas, or lentils, are a valued ingredient in any diet, not just vegetarian ones. For those who don't eat meat, they are an important source of plant-based protein. Legumes also contain a large amount of fiber, which aids digestion and helps control blood sugar, which is crucial for people dealing with diabetes.
Leguminous vegetables are also rich in minerals such as iron, zinc, and magnesium, which are essential for maintaining good health. Including them in your daily diet may help reduce the risk of cardiovascular diseases. At the same time, they support maintaining a healthy weight thanks to their low glycemic index and high protein content.
Recipe for potato and bean bread spread
For a quick paste, you can use canned white beans. If you have more time, soak and cook lima beans.
Ingredients:
- 1 can of white beans
- 2-3 boiled potatoes
- 1 clove of garlic
- Juice of half a lemon
- A handful of fresh cilantro leaves
- 2 tablespoons of thick yogurt
- A pinch of salt and pepper to taste
Instructions:
- Mash the boiled potatoes into a puree.
- Add the drained canned beans, chopped garlic, lemon juice, and cilantro leaves.
- Blend the mixture into a smooth paste using a blender.
- Transfer to a bowl and mix with yogurt.
- Season to taste with salt and pepper.
- Optionally, drizzle with flaxseed oil or olive oil.
