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8 times healthy (plant-based) sandwich spread

14 February 2020|Nutrition

"8 simple and plant-based spreads and dips lined up for you! These spreads not only taste great as a healthy topping on your sandwich, wrap, or cracker but can also be used as a dip with various raw vegetables (cucumber, bell pepper, carrot, radish, etc.) when you're in the mood for a healthy snack.

Healthy sandwich spreads

100% plant-based, easy, and super quick to make. Most recipes can be prepared in 5 to 10 minutes, and all you need are a handful of ingredients, a food processor (or immersion blender), or a blender.

1. Homemade hummus

This is the basic recipe for classic hummus. However, you can endlessly vary it by adding other herbs or sun-dried tomatoes, pumpkin, or beets.

Ingredients: 1 can of chickpeas, 2 cloves of garlic, 2 tablespoons of olive oil, 1 tablespoon of tahini (sesame paste), 1 tablespoon of lemon juice, and 1 teaspoon of cumin seeds.

Preparation: Mix all the ingredients in a food processor until a thick paste forms. If the ingredients don't blend well, you can add a bit of vegetable broth until you achieve the right thickness. Season with some pepper and salt to taste."

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2. Fresh Guacamole

This avocado dip is a classic. Great for dipping or as a healthy spread on toast or whole-grain crackers.

Ingredients: 2 avocados, 2 cloves of garlic, 2 tablespoons of lime juice, half a red onion, 1 small tomato, and 1 red chili pepper.

Preparation: Chop the tomato and onion into small pieces and finely chop the garlic. Then, put all the ingredients in a bowl and mix them with a fork. You can also use a food processor. If you do, use the pulse function for more texture. Season with some pepper and salt.

3. Black Bean Dip

This black bean dip is delicious in a whole-grain wrap or with raw vegetables or tortilla chips.

Ingredients: 1 can of black beans, 2 tablespoons of olive oil, 1 clove of garlic, 1 tablespoon of lime juice, 1 teaspoon of cumin seeds, and a handful of fresh cilantro.

Preparation: Mix all the ingredients in a food processor until a thick paste forms. Season with some (cayenne) pepper and salt.

4. Pea Spread

Great as a dip or on a whole-grain cracker or a toasted sandwich.

Ingredients: 200 grams of frozen peas, 1 clove of garlic, 1 tablespoon of lemon juice, 1 tablespoon of chili sauce, 1 tablespoon of olive oil, and 4 mint leaves.

Preparation: Put the peas in a bowl and pour boiling water over them. Let them sit for a few minutes and then rinse with cold water. Now, mix all the ingredients in a food processor until a creamy spread forms. Season with some pepper and salt.

5. Veggie Tuna Salad

A fish-free alternative to tuna salad. Serve on toast with lettuce and tomato slices.

Ingredients: 1 can of chickpeas, 2 roasted nori sheets, 2 tablespoons of (egg-free) mayonnaise, 1 clove of garlic, 1 tablespoon of lime juice, 1 tablespoon of chopped chives, 1 teaspoon of mustard.

Preparation: Mix all the ingredients in a food processor. Use the pulse function for more texture. Add a bit of liquid or broth if the salad is too dry. Season with some pepper and salt.

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6. Vegetable Carrot Pâté

This plant-based pâté is made from carrots and cashews. Delicious as a spread on bread or crackers.

Ingredients: 300 grams of sliced carrots, 100 grams of (soaked) cashews, 2 tablespoons of almond butter, 2 tablespoons of lemon juice, 2 tablespoons of fresh parsley.

Preparation: Soak the cashews in water for 1-2 hours. Rinse them and blend them with the other ingredients in a food processor until you get a smooth pâté. Season with some salt.

7. Tofu Egg Salad

This tofu-based egg salad is almost indistinguishable from the real thing, especially when you use black salt (kala namak)!

Ingredients: 150 grams of firm tofu (well-drained), 2 tablespoons of (egg-free) mayonnaise, 1 tablespoon of mustard, half a teaspoon of turmeric, half a teaspoon of kala namak, 1 teaspoon of curry powder, 1 tablespoon of freshly chopped chives.

Preparation: Steam the tofu for 10 minutes to make it extra firm. Crumble it into a bowl and add all the other ingredients. Mix with a fork and season with pepper and salt.

8. Nut Butter

Nut butter is delicious on bread or can be used in protein-rich recipes and smoothies and is now available in most supermarkets and organic stores. However, you can also easily make this healthy spread yourself without oil or other additives.

Ingredients: 250 grams of almonds, 250 grams of hazelnuts, 1 tablespoon of coconut oil, 1 tablespoon of cocoa (optional).

Preparation: Roast the almonds and hazelnuts in the oven for 10-12 minutes (about 180 degrees) until they turn golden brown. Take them out of the oven and let the nuts cool completely. Put the nuts with the coconut oil in a food processor or blender and keep blending until you have a liquid paste. Add cocoa last.

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