Caramelized Onion-Potato Spread

Vegetarian
Gluten Free
Health score
4%
Caramelized Onion-Potato Spread
45 min.
22
44kcal

Suggestions


Looking to elevate your appetizer game? Our Caramelized Onion-Potato Spread is a delightful, vegetarian, and gluten-free treat that promises to please a crowd! Perfect as a side dish for any gathering, this creamy spread is not only packed with flavor but also a wholesome choice that you can feel good about serving.

With every bite, you’ll enjoy the rich, sweet taste of caramelized onions, meticulously cooked to perfection, coupled with the comforting texture of buttery potatoes and nutritious navy beans. The addition of plain fat-free yogurt and sour cream adds a tangy note that transforms this spread into a gourmet experience. Plus, the hint of balsamic vinegar and freshly ground black pepper adds complexity that will leave your taste buds dancing.

What’s more, this recipe is incredibly easy to make, requiring just 45 minutes of your time – making it a hassle-free option for parties and potlucks. Serve it alongside crispy vegetables, warm bread, or crunchy pita chips for a versatile dip that everyone will adore. Whether you’re hosting game day, a family reunion, or simply want a delicious snack, this Caramelized Onion-Potato Spread is sure to impress. Discover the joy of a homemade spread that’s perfect for sharing—and watch as it becomes a new favorite at your table!

Ingredients

  • pound baking potato peeled cut into 1-inch pieces
  • teaspoon balsamic vinegar 
  • 0.3 teaspoon pepper black freshly ground
  • 0.8 cup navy beans canned rinsed drained
  • 0.5 cup yogurt plain fat-free
  • teaspoons olive oil 
  • 3.5 cups onion finely chopped
  • 0.8 teaspoon salt 
  • tablespoons cup heavy whipping cream fat-free sour

Equipment

  • bowl
  • frying pan
  • sauce pan
  • potato masher

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat.
  2. Add onion to pan; saut 5 minutes. Reduce heat to medium-low; cook 45 minutes or until golden brown, stirring frequently.
  3. Place potato in a medium saucepan; cover with water. Bring to a boil. Reduce heat, and simmer 12 minutes or until very tender.
  4. Drain. Cool 5 minutes.
  5. Combine potato and beans in a large bowl; mash with a potato masher.
  6. Add onion, vinegar, salt, and pepper; stir well.
  7. Add yogurt and sour cream; stir until well blended. Chill at least 1 hour before serving.

Nutrition Facts

Calories44kcal
Protein15.41%
Fat9.01%
Carbs75.58%

Properties

Glycemic Index
8.81
Glycemic Load
3.48
Inflammation Score
-2
Nutrition Score
2.4108695627555%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.28mg
Kaempferol
0.17mg
Myricetin
0.01mg
Quercetin
5.17mg

Nutrients percent of daily need

Calories:43.96kcal
2.2%
Fat:0.45g
0.7%
Saturated Fat:0.08g
0.52%
Carbohydrates:8.58g
2.86%
Net Carbohydrates:7.42g
2.7%
Sugar:1.7g
1.89%
Cholesterol:0.21mg
0.07%
Sodium:127.23mg
5.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.75g
3.5%
Vitamin B6:0.11mg
5.71%
Manganese:0.1mg
5.12%
Potassium:165.05mg
4.72%
Fiber:1.16g
4.65%
Phosphorus:40.55mg
4.05%
Vitamin C:3.17mg
3.84%
Folate:14.05µg
3.51%
Magnesium:12.72mg
3.18%
Vitamin B1:0.04mg
2.96%
Copper:0.05mg
2.56%
Calcium:25.39mg
2.54%
Iron:0.41mg
2.26%
Vitamin B2:0.03mg
1.96%
Zinc:0.23mg
1.55%
Vitamin B3:0.29mg
1.47%
Vitamin B5:0.14mg
1.45%
Selenium:0.99µg
1.41%
Source:My Recipes