High-Protein Vegan Bean & Avocado Spread

Name: High-Protein Vegan Bean & Avocado Spread
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Cuisine: American
Ingredients: 1 large avocado (cut into about 1-inch pieces); 15 ounces white beans (canned, drained and rinsed (or 1 1/2 cups cooked beans)); ¼ cup diced red onion; 1 tablespoon avocado oil (or extra-virgin olive oil (optional)); 1 teaspoon sriracha (or to taste); 1 tablespoon nutritional yeast ((optional)); 1 small garlic clove (or ½ teaspoon garlic powder); 1 lime (juice and zest); Salt & freshly ground black pepper (to taste); 1 cup leafy greens ((optional)); 1 small cucumber (thinly sliced (optional))

3 steps

Prep:10minCook:5min

This quick and easy High-Protein Vegan Bean and Avocado Spread is loaded with plant-based protein, iron, and essential nutrients.

Updated at: Wed, 01 Oct 2025 12:05:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories212 kcal (11%)

Total Fat6.5 g (9%)

Carbs31.3 g (12%)

Sugars1.9 g (2%)

Protein10.1 g (20%)

Sodium593 mg (30%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1avocado

large, cut into about 1 inch pieces

15 ounceswhite beans canned

drained and rinsed, or 1 1/2 cups cooked beans

¼ cupred onion

diced

1 tablespoonavocado oil

or extra-virgin olive oil, optional

1 teaspoonsriracha

or to taste

1 tablespoonnutritional yeast

optional

1garlic clove

small, or 1/2 teaspoon garlic powder

freshly ground, to taste

1 cupleafy greens

optional

1cucumber

small, thinly sliced, optional

Instructions

Step 1

Combine ingredients: Add the avocado, white beans, red onion, avocado oil (if using), sriracha, and nutritional yeast to a medium bowl. Grate the garlic into the bowl using a microplane or fine grater. Add the lime zest and juice.

Step 2

Mash: Use a potato masher to mash the ingredients until the desired consistency. Season with salt and pepper.

Step 3

For serving: Pair with leafy greens in a wrap or sandwich, or chop them and mix them into the spread for an extra nutrient boost.

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