Black Bean and Goat Cheese Spread

Vegetarian
Gluten Free
Health score
4%
Black Bean and Goat Cheese Spread
40 min.
12
84kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 15 ounce black beans rinsed drained canned
  •  garlic cloves crushed
  • 5.3 ounce goat cheese 
  • 0.3 cup green onions sliced
  • 0.3 cup mirin sweet ( rice wine)
  • teaspoons olive oil 
  • medium onion sliced
  • 0.3 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • blender

Directions

  1. Heat oil in a medium nonstick skillet over medium-low heat.
  2. Add onion, garlic, and salt. Cook 25 to 30 minutes, stirring often, until browned.
  3. Add mirin; bring to a boil. Reduce heat, and simmer, uncovered, 5 minutes or until liquid is absorbed.
  4. Place onion mixture, beans, and remaining 3 ingredients in a blender or food processor; process 1 minute or until smooth, scraping sides of bowl occasionally. Cover and chill at least 2 hours (mixture will thicken as it chills).

Nutrition Facts

Calories84kcal
Protein23.6%
Fat38.86%
Carbs37.54%

Properties

Glycemic Index
10.08
Glycemic Load
0.31
Inflammation Score
-3
Nutrition Score
3.9865217597588%

Flavonoids

Isorhamnetin
0.46mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
2.17mg

Nutrients percent of daily need

Calories:83.67kcal
4.18%
Fat:3.43g
5.27%
Saturated Fat:1.95g
12.18%
Carbohydrates:7.45g
2.48%
Net Carbohydrates:4.75g
1.73%
Sugar:0.57g
0.64%
Cholesterol:5.76mg
1.92%
Sodium:231.66mg
10.07%
Alcohol:0.81g
100%
Alcohol %:1.53%
100%
Protein:4.68g
9.37%
Fiber:2.7g
10.8%
Copper:0.17mg
8.44%
Phosphorus:75.53mg
7.55%
Folate:26.67µg
6.67%
Manganese:0.13mg
6.47%
Vitamin K:6.49µg
6.19%
Vitamin B2:0.1mg
5.63%
Iron:1mg
5.54%
Vitamin B1:0.07mg
4.38%
Magnesium:16.44mg
4.11%
Potassium:138.28mg
3.95%
Vitamin B6:0.07mg
3.65%
Calcium:35.87mg
3.59%
Vitamin A:158.93IU
3.18%
Vitamin C:2.39mg
2.9%
Zinc:0.34mg
2.29%
Vitamin B5:0.17mg
1.69%
Vitamin B3:0.3mg
1.52%
Selenium:1.05µg
1.5%
Source:My Recipes