Easy White Bean And Basil Spread

Well this White Bean and Basil Spread is super-duper easy to prepare.

It packs a punch on the flavour stakes with fresh basil, garlic and lime.

It is a great standby in the refrigerator for when you are hunting for a snack or a quick lunch idea.

………and it is nutritionally dense real food. Let’s break it down.

The beans in this Easy White Bean and Basil Spread are packed with fibre and protein to help you feel fuller for longer and to support the health of your colon and your daily detox (poop!).

White beans also contains a fibre that we cannot digest ourselves but is very much loved by our internal biome of bacteria that live inside our digestive tract. (We are an ecosystem people!) This biome has been linked to the health of everything from our mental health to our immunity and by eating more beans in our diet we are feeding and nurturing their numbers. Awesome!

Adding more beans to your diet has been linked to better cardiovascular health as fibre helps to reduce blood cholesterol levels and to controlling blood sugar levels as fibre slows the release of sugars into the blood stream.

If you are over 35 and experiencing peri-menopausal symptoms then fibre is your friend as it helps to eliminate excess imbalanced hormone from the body through the stool. Hallelujah and thank you for fibre, one of the most under-celebrated nutrients!


Easy White Bean and Basil Spread
Serves 8
Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
  1. 1 can (approx) 400ml white or navy beans
  2. 1 bunch fresh basil roughly chopped
  3. 1 small clove garlic finely chopped
  4. 2 limes juiced
  5. 1/4 tsp sea salt
  6. 1/4 cup extra virgin olive oil
  1. Open and drain your can of beans.
  2. Add the beans, basil, lime juice, finely chopped garlic, salt and olive oil to a blender and blend until all ingredients are combined and roughly chopped.
  3. Serve on crispy French bread or gluten free crackers.
Louise Innes Holistic Nutrition http://www.louiseinnes.com/

Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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