Vegan white bean and avocado 'butter'

Vegan white bean and avocado 'butter' with Hass avocado, lime and coriander: a creamy spread with fibre, unsaturated fatty acids and a fresh citrus note.

At a glance

• Serves 2
• Prep time: 5 min
• No cooking needed
• Total time: 5 min
• Calories: 120 kcal per serving
• Protein: 5 g
• Fat: 8 g
• Carbs: 9 g

Ingredients

• 1 green Hass avocado
• 1 unwaxed lime
• Sea salt & pepper
• 1 bunch of coriander

Method

You’ll need: stick blender · chopping board · knife · mixing bowl · grater

1. Halve and stone the Hass avocado and scoop the flesh out of the skin. Rinse the lime under hot water, finely grate the zest and squeeze the juice.
2. Wash the coriander, shake it dry and chop roughly. Remove the thick stalks; the fine stalks can go in too.
3. Put the avocado, lime juice and a little lime zest in a bowl. Mash with a fork or a stick blender until smooth and creamy.
4. Fold in the sea salt, pepper and chopped coriander. Taste and adjust until the white bean and avocado 'butter' tastes fresh, salty and lightly citrusy.
5. If it's too firm, stir in a little more lime juice. Leave to stand briefly so the flavours come together.
6. Serve the vegan white bean and avocado 'butter' on bread, with roast vegetables or as a dip.

Good to know

A spread like this rescues any plain slice of bread. Creamy and fresh without feeling heavy.

Swaps

Hass avocado → white beans + 1–2 tbsp extra virgin olive oil (contain fibre and plant protein, mild flavour) Coriander → flat-leaf parsley (milder, contains vitamins) Lime → unwaxed lemon (similarly fresh, often a little milder and easy to find) Sea salt → herb salt with a lower salt content (more flavour with potentially less salt overall)

Allergens

The recipe is naturally free from the main allergens such as milk, egg and soya. If you have a latex allergy, avocado can occasionally cross-react. Usually suitable for children; in pregnancy, make sure the coriander is washed thoroughly.

Frequently asked questions

Which fatty acids are in avocado?

Avocado mainly contains monounsaturated fatty acids, especially oleic acid. There are also smaller amounts of saturated and polyunsaturated fatty acids.

What does lime provide apart from acidity?

Lime contains vitamin C and small amounts of plant compounds from the juice and zest. The zest also brings essential oils, as long as the fruit is unwaxed.

Is coriander relevant nutritionally?

Coriander provides small amounts of vitamin K and aromatic plant compounds. As you usually only eat a little of it, its contribution to your nutrient intake is fairly small.

Does avocado suit a sensitive stomach?

Many people get on well with avocado, especially in small to moderate amounts. Because of its fat content, it can sit more heavily for some people with a very sensitive digestion or nausea.

Why is the avocado combined with lime?

The acidity rounds off the flavour and slows down the browning of the avocado a little. Lime also balances the mild, rich texture with freshness.

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