Spreads · ALWAYS FREE
Basil, sunflower & white bean spread
Mashed white beans, raw sunflower kernels and fresh basil form a thick lemony spread.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Pat the drained beans dry. Pulse the sunflower kernels in a food processor to fine crumbs, stopping to scrape the bowl with the motor off.
- Add beans, basil, garlic, lemon juice, salt and all 1.06 oz water. Pulse until the beans are mashed and the basil is finely chopped.
- Add olive oil and process briefly to a thick spread with fine seed flecks. Scrape the bowl once and rest the mixture for 5 minutes; avoid prolonged blending that warms and dulls the basil.
- Divide into eight equal portions. Bread and crackers are separate. Refrigerate promptly in a covered container, within 2 hours of preparation, and use within 3-4 days. Lemon juice does not make this garlic-and-bean spread shelf-stable.
Estimated nutrition
Per serving · 1 of 8- Calories
- 118 kcal
- Protein
- 5 g
- Total carbohydrate
- 10.5 g
- Total fat
- 6.9 g
- Total sugars
- 0.6 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Ingredient states match their named profiles: raw edible produce and proteins, dry grains, drained canned beans and frozen unprepared peas. All listed oil and retained cooking liquid are counted. Cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions define yield; counted bread wedges, sweet potato rounds, fish cakes, cabbage rolls, breakfast squares and cookies are explicitly divided. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegetarian: Complete ingredient review of Basil, sunflower & white bean spread: canned cannellini beans; raw unsalted hulled sunflower kernels; fresh basil leaves; lemon juice; olive oil; peeled garlic; water; fine salt. No meat, fish, gelatin or animal-rennet cheese is listed; eggs or dairy may be present.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference · Supporting reference - Vegan: Complete ingredient review of Basil, sunflower & white bean spread: canned cannellini beans; raw unsalted hulled sunflower kernels; fresh basil leaves; lemon juice; olive oil; peeled garlic; water; fine salt. No meat, fish, eggs, milk, honey, gelatin or other animal-derived ingredient is listed. Select vegan-labeled sugar or other processed ingredients when their processing source is uncertain.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check sugar, vinegar, olives, capers and packaged products for animal-derived processing aids or additions.
Supporting reference · Supporting reference - Gluten-Free: Complete ingredient review of Basil, sunflower & white bean spread: canned cannellini beans; raw unsalted hulled sunflower kernels; fresh basil leaves; lemon juice; olive oil; peeled garlic; water; fine salt. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Basil, sunflower & white bean spread: canned cannellini beans; raw unsalted hulled sunflower kernels; fresh basil leaves; lemon juice; olive oil; peeled garlic; water; fine salt. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - Mediterranean: Complete ingredient review of Basil, sunflower & white bean spread: canned cannellini beans; raw unsalted hulled sunflower kernels; fresh basil leaves; lemon juice; olive oil; peeled garlic; water; fine salt. Vegetables or legumes provide the principal bulk and olive oil is the added fat. This is an ingredient-pattern screen, not a clinical score or health-outcome promise.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
