creamy white bean spread
This white bean spread is one of those simple staples that quietly upgrades a lunchbox. Beans bring plant protein and fibre, tahini adds healthy fats and minerals, and yogurt gives the spread a soft, creamy tang kids tend to accept easily. Nutritional yeast adds a subtle cheesy flavour and extra B-vitamins, making this a practical, nutrient-dense alternative to typical sandwich spreads.
- 1 can white beans (cannellini or butter beans), drained and rinsed
- 2 tbsp extra virgin olive oil
- 2 tbsp plain full-fat yogurt
- 1 tbsp white tahini
- 3 tbsp nutritional yeast
- Pinch garlic powder
- 1 tbsp lemon juice
- ¼ tsp sea salt
- 1 small ice cube
Add beans, olive oil, yogurt, tahini, nutritional yeast, garlic powder, lemon juice, salt, and the ice cube to a blender or food processor.
Blend until completely smooth and creamy. The ice cube helps create a lighter, fluffier texture.
If the spread feels too thick, add 1–2 tbsp water and blend again until silky.
Taste and adjust lemon or salt if needed.
Texture check after blending
- Too thick → add 1–2 tsp water and blend again
- Too loose → add 1 tbsp extra beans and blend
- High in fibre and plant protein
- Mild, creamy flavour kids usually accept easily
- Versatile: can be used as a spread, dip or inside wraps
- Keeps well for several days
Store in an airtight container.
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