Perfect for Mezze, Shared Plates, or a Satisfying Snack
The first time I tried pairing beans with mushrooms, it was a game-changer. The earthy richness of mushrooms mixed with creamy, comforting beans just works. This combo is perfect in soups and stews, but here, we’re using it to make a spread that’s ideal for cozy nights in or impressing guests.
I’m a huge hummus fan, but as the weather cools, I start craving something a bit heartier. This Bean Spread with Oven-Roasted Garlic is one of my cold-weather favorites when I want a break from the usual hummus. The roasted garlic brings in a mellow sweetness that just elevates everything.
And it’s not just tasty—it’s loaded with nutrients that make it perfect for staying healthy and satisfied through the winter.
Why Beans and Mushrooms Are a Perfect Pair
Beans and mushrooms make an incredible duo. The mushrooms bring that savory, umami punch, while the beans add creaminess and body to the spread. This combination works well in so many dishes because the flavors and textures naturally complement each other. Plus, with the addition of roasted garlic, you’re getting a depth that feels like you’ve spent hours crafting it (even though it’s surprisingly easy).
And while this spread is fantastic for its flavor, it’s also a smart choice nutritionally.
Power-Packed Benefits of Beans, Mushrooms, and Garlic
This spread is more than just a tasty treat. It’s packed with ingredients that bring serious health benefits, especially when we’re aiming for sustainable, long-term health.
Beans
Beans are a fantastic source of plant-based protein and fiber. This makes them great for keeping you full and satisfied, helping curb those afternoon cravings without overloading on calories. The fiber in beans also works wonders for gut health, feeding the beneficial bacteria in our microbiome, which plays a crucial role in digestion, immunity, and even mood regulation. A healthy gut can make all the difference, especially for women focused on feeling their best inside and out.
Mushrooms
Mushrooms bring an earthy richness to the spread, but they’re also packed with nutrients like B vitamins and selenium, which support energy and immune health. Their natural compounds, like beta-glucans, have been shown to reduce inflammation and support the immune system, which is especially helpful during the winter months. Mushrooms are also low-calorie and nutrient-dense, which is a winning combination for anyone aiming to stay healthy and satisfied.
Garlic
Roasted Garlic adds a beautiful depth of flavor and is known for its immune-boosting and anti-inflammatory properties. Garlic has antioxidants that support heart health and may even help reduce blood pressure. Roasting brings out a softer, sweeter side to garlic, making it perfect for adding flavor without overwhelming the other ingredients.
Recipe: Bean & Mushroom Spread with Oven-Roasted Garlic
Ingredients (Serves 4-6)
2 heads of garlic (start with 1 if you prefer a milder flavor)
Salt and freshly ground black pepper, to taste
60 ml extra virgin olive oil, plus more for drizzling
400 g mushrooms, cleaned and roughly chopped
1 medium onion, thinly sliced
400 g white beans, cooked (or 1 can, drained and rinsed)
1 tsp wasabi paste mixed with 1 tsp lemon juice, or 1 tbsp horseradish sauce
Fresh dill for garnish
Sourdough bread or pita, for serving
Instructions:
Prepare the Garlic: Preheat your oven to 220°C (428°F). Slice off the top 1 cm of each garlic head to expose the cloves. Drizzle with olive oil, sprinkle with salt and pepper, and wrap in aluminum foil. Roast for about 35 minutes, or until the garlic is soft. Allow to cool, then squeeze out the softened garlic cloves.
Cook the Mushrooms and Onion: In a large pan, heat the remaining olive oil over medium heat. Add the mushrooms and onion, season with salt, and cook for about 5 minutes, stirring occasionally, until the mushrooms are golden. Adjust seasoning as needed and set aside.
Blend the Spread: In a food processor, combine two-thirds of the cooked mushrooms, the roasted garlic, white beans, and the horseradish sauce (or wasabi-lemon mixture). Process until smooth, about 2 minutes, scraping down the sides as needed. Adjust seasoning with salt, pepper, or an extra drizzle of olive oil if desired.
Assemble and Serve: Transfer the bean spread to a shallow serving bowl. Top with the reserved mushrooms and a sprinkle of fresh dill. Serve with slices of sourdough bread or pita for dipping.
Why You’ll Love This Spread
This spread isn’t just about flavor; it’s a way to enjoy wholesome ingredients that leave you feeling satisfied. Beans, mushrooms, and roasted garlic make a perfect match for anyone aiming for health without sacrificing taste. Plus, it’s a versatile recipe—serve it at gatherings, enjoy it as a snack, or keep it on hand for quick, nourishing bites throughout the week.
Give it a try, and let this creamy, savory spread add a touch of comfort to your winter days.
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