Potato and bean spread: A gourmet twist on budget dining
Dishes and spreads made from boiled potatoes might evoke thoughts of a tight budget. While they are indeed economical to prepare, there's no denying their delightful taste. When I'm in the mood for a hummus-style dip to enjoy with croutons during a home movie night, I turn to the recipe for a potato and bean spread. With the addition of a few essential spices, it could easily serve as a starter in a fine restaurant.
Potato and bean hummus is an excellent alternative to the traditional Balkan spread that uses tahini paste. Although I personally adore the classic version of hummus, I am compelled to experiment with other spread recipes due to the allergies of some close friends. I enjoy serving 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, but they also contain vitamins and minerals that support the body's health. They offer vitamin C, which boosts immunity, as well as B vitamins vital for the proper functioning of the nervous system.
These popular vegetables are also a good source of potassium, which helps regulate blood pressure and contain phosphorus, magnesium, and iron, which are important for muscle function. Thanks to their fibre content, 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 provide an important source of plant-based protein. They also contain a large amount of fibre, which aids digestion and helps control blood sugar levels, crucial for individuals managing diabetes.
Leguminous vegetables are rich in minerals like iron, zinc, and magnesium, 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 glycaemic index and high protein content.
Recipe for potato and bean bread spread
For a quick spread, you can use canned white beans. If you have more time, soak and cook dried 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 coriander leaves,
- 2 tablespoons of thick yogurt,
- a pinch of salt and pepper to taste.
Instructions:
- Mash the boiled potatoes into a purée.
- Add the drained canned beans, chopped garlic, lemon juice, and coriander leaves.
- Blend the mixture into a smooth paste with a blender.
- Transfer to a bowl and mix in the yogurt.
- Season to taste with salt and pepper.
- Optionally, drizzle with flaxseed oil or olive oil.
