Here's another of the bean spreads I promised to feature this month - again, a savvy way to make beans (that go-to vegan protein powerhouse) more interesting.
Watch how easy this is! In a food processor, combine one can of Great Northern beans (rinsed and drained), 1/2 tsp. fennel seeds, 2 teaspoons capers, 2 teaspoons red wine vinegar, 1/4 tsp. dried oregano, a dash of salt, and 8 kalamata olives. Now puree until smooth.
Spoon it into a bowl and refrigerate until ready to serve. This one is great as a topping on vegetarian burgers. In particular, I really like the new Bistro burger from Amy's frozen food line (www.amys.com). At only 90 calories per patty, you can pile on more of the bean spread. Burger buns can be tricky as a vegan - if you read the labels, you'll find that most contain eggs or honey or some other no-no. I've always found, however, that English muffins make a great bun for veggie burgers. Try the whole wheat ones from Whole Foods own brand, and you're good to go.
The recipe for the spread itself yields one cup, and each tablespoon is 30 calories.
Great Northern beans $1.69
The Vegan Pantry
- Vegan yogurt - Whole Soy http://www.wholesoyco.com/
- Vegan milk - Silk http://www.silksoymilk.com/
- Vegan Feta - Sunergia http://www.sunergiasoyfoods.com/
- Vegan Cheese - Galaxy Foods http://www.galaxyfoods.com/
- Vegan Eggs - Ener-G http://www.ener-g.com/
- Vegan Butter - Earth Balance http://www.earthbalance.net/product.html