Recipes · Romanian · Dips and Spreads
Fasole Bătută (Whipped Bean Spread)
One serving has 355 kcal and 15 g protein, and at least a fifth of a woman's daily need of copper (69%), manganese (68%), folate (60%), vitamin E (42%), magnesium (39%) and iron (36%). Ready in 590 minutes.
- Preparation: 495 min
- Cooking: 95 min
- Makes: 1 serving (120 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 60 g Cannellini beans, dried
- 40 g Onions, raw
- 15 g Sunflower oil
- 4 g Garlic, raw
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Soak the dried beans in plenty of cold water overnight.
- Drain, cover with fresh water, and boil for 1-1.5 hours until completely soft; drain, keeping a little of the cooking water.
- Mash or blend the warm beans until smooth, loosening with a splash of the reserved cooking water if needed.
- Finely chop the onion and garlic and fry in the oil over medium heat for 6-8 minutes until deep golden.
- Stir most of the fried onion and garlic into the mashed beans, and season with the salt and pepper.
- Spread onto a plate, top with the remaining fried onion, and serve at room temperature with bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 355 kcal | 17% |
| Carbohydrates | 41.4 g | |
| Water | 44.8 mL | |
| Fiber | 9.9 g | 34% |
| Protein | 14.7 g | 31% |
| Tryptophan | 0.17 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.63 g | |
| Leucine | 1.1 g | |
| Lysine | 0.99 g | |
| Methionine | 0.21 g | |
| Cystine | 0.16 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.75 g | |
| Histidine | 0.4 g | |
| Fat | 15.6 g | |
| Monounsaturated | 3 g | |
| Polyunsaturated | 10.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10 g | |
| Saturated | 1.7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 162 mg | 16% |
| Copper | 0.62 mg | 69% |
| Iron | 6.4 mg | 36% |
| Magnesium | 119 mg | 39% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 199 mg | 28% |
| Potassium | 1,154 mg | 25% |
| Selenium | 8.5 µg | 15% |
| Sodium | 322 mg | |
| Zinc | 2.3 mg | 29% |
| Thiamin (vitamin B1) | 0.29 mg | 26% |
| Riboflavin (vitamin B2) | 0.1 mg | 9% |
| Niacin (vitamin B3) | 0.36 mg | 3% |
| Pantothenic acid (vitamin B5) | 0.52 mg | 10% |
| Pyridoxine (vitamin B6) | 0.29 mg | 22% |
| Folate (vitamin B9) | 241 µg | 60% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 43.1 mg | 10% |
| Vitamin A | 0.05 µg | 0% |
| Vitamin C | 4.2 mg | 6% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.3 mg | 42% |
| Vitamin K | 4.7 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.08 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.