Vegan Spreads
Vegan Spreads for Small Sandwiches
There is nothing quite like opening the refrigerator and finding a delicious homemade vegan spreadready to eat. Homemade spreads are always better than store-bought ones, so it is worth making a little effort to nourish yourself and those you love with a healthy option.
This blog brings together three nutritious vegan spreads that are easy to make and excellent as a light, healthy meal, sandwich filling, or snack.
1. Protein Spread
A protein-rich vegan chickpea spread: hummus.
Classic, but still the best: hummus! Hummus is always useful to have on hand. It is nutritious and wholesome, full of protein and healthy fats. It is easier to digest than whole chickpeas because blending breaks down the skins that can cause bloating. Lemon juice and spices further support digestion. Tahini adds good fats, calcium, and iron. Hummus gives us a generous dose of protein without weighing down the stomach or digestion. Homemade hummus is far better than store-bought and will keep in the refrigerator for about ten days to two weeks. It goes beautifully with raw, cooked, or roasted vegetables, on toast, bread, or crackers, and as a dip for chips.
Garlic is a standard hummus ingredient, but I leave it out for a gentler flavor. Instead, I add cayenne pepper, an excellent digestive spice rich in vitamin C.
INGREDIENTS
– one large cup cooked chickpeas, about 250 g
– three tablespoons toasted sesame ground into a paste, or ready-made tahini
– two tablespoons lemon juice
– three tablespoons olive oil
– half a teaspoon cumin
– half a teaspoon coriander
– cayenne pepper, optional
– one teaspoon salt
– a little warm water
PREPARATION
Toast the spices very briefly in a dry pan, only until fragrant. If they are already ground, they are ready; otherwise grind them in a coffee grinder. I also use the grinder to turn toasted sesame seeds into tahini, or simply use store-bought tahini. Place all the ingredients in a good blender and blend until smooth. Add a little water as needed. I like the spread to be easy to spread, and dry chickpeas absorb water as they are blended. Adjust the cayenne according to how hot you want it, or leave it out entirely.
Once thoroughly blended, transfer the hummus to a clean jar and refrigerate. Letting it rest for a few hours or overnight before eating allows all the flavors to come together.
2. Fresh Avocado
Avocado spread guacamole style. I have mixed feelings about avocados because they come from far away and their transport can take days in unknown conditions. This time my partner bought one, and once it softened enough for a spread, we enjoyed it as a treat. He collects and plants the stones, and one little avocado plant is already growing nicely in our garden on Bisevo. It may therefore belong among the plants that can adapt to our conditions. If we one day harvest fruit from our own avocado tree, then certainly.
Avocados are celebrated for their healthy, rare fats such as omega-3s. They are said to have strong anti-inflammatory properties and to be beneficial for the brain and skin, so I give them a chance now and then.
INGREDIENTS
– one ripe avocado
– one clove of garlic
– one tablespoon tomato passata or one small tomato
– one tablespoon lemon juice
– two tablespoons olive oil
– salt and pepper
– cayenne pepper, optional
PREPARATION
Place all the ingredients in a good blender and blend. Serve immediately and eat while fresh. The spread oxidizes quickly and is best not kept in the refrigerator.
It pairs beautifully with lettuce, fresh tomato, and peppers, and makes an excellent base for a sandwich with a hard-boiled egg.
3. Cheesy Vegan
A rich, luscious spread: a vegan take on processed cheese spread.
Cashews give it body and richness, vegetables create the base flavor, and nutritional yeast adds that cheesy twist. The spread is quite stable and can keep for a few days in the refrigerator, but remember that it contains cooked vegetables, which spoil quickly. It is also a healthy dip for tortilla chips or raw carrots, generally a good way to enrich a snack with a light nacho cheese note. Because it is rich and nourishing, enjoy it in moderation with plenty of fresh vegetables. Nutritional yeast provides an abundance of B vitamins, while cashews are a treasure chest of minerals and excellent fats, making a meal with this spread a wholesome little powerhouse.
INGREDIENTS
– one cup roasted cashews
– one large cooked carrot
– one small cooked onion
– one clove of garlic
– one tablespoon lemon juice
– two tablespoons nutritional yeast
– two tablespoons olive oil
– salt and pepper
PREPARATION
Grind the roasted cashews in a coffee grinder until they reach a paste-like consistency, similar to tahini. Boil the carrot and onion until soft; you can blanch the garlic as well if you prefer a milder flavor. Place everything in a good blender and blend. I usually save the cooking water from the carrot and onion, so if the spread needs more liquid, add a few tablespoons of that water. It can be thick enough for sandwiches or looser as a dip, depending on what you want. You can make it while the vegetables are still warm, but let it cool before eating.
Enjoy.
