Three Bean Sandwich Spread Recipe
This spread is really good (and provides complete protein!) when you serve it on corn tortillas as a wrap sandwich.
COST PER SERVING ► 69¢
YIELDS ► 3 cups
SERVING SIZE ► ⅓ cup
- 2 tablespoons olive oil
- 5 cloves garlic, minced
- 1 (15-ounce) can garbanzo beans, drained
- 2 tablespoons lemon juice
- ½ teaspoon salt
- ⅛ teaspoon cayenne pepper
- 1 (15-ounce) can black beans, drained
- 1 (15-ounce) can kidney beans, drained
- 1 cup chopped celery
- 1 cup shredded carrots
In small saucepan, heat olive oil over medium heat. Add garlic; cook and stir until fragrant, about 2–3 minutes.
Place in medium bowl and add garbanzo beans, lemon juice, salt, and pepper. Mash until mixture is mostly smooth.
Stir in black beans, kidney beans, celery, and carrot.
Cover and store in refrigerator for up to 4 days. Use as a sandwich spread or as a dip for fresh vegetables and crackers.
Cooking Times for Legumes
All legumes have different cooking times. You can still use them in the same recipe if you follow a couple of rules. Learn the cooking times, and add the ingredients at staggered times, working backward from the finish time. Use canned beans, which are more expensive, if you want to add all at once. And beans that are soaked overnight cook more quickly than those that have not soaked.
