White Bean Spread with Veggie Slaw

White Bean Spread with Veggie Slaw

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From: EatingWell Magazine, May/June 2016

Turn canned beans into a quick and healthy lunch with this easy gluten-free recipe. Use your favorite salad dressing, such as an Italian or French vinaigrette, as a convenient way to add flavor to the mashed beans. Top the gluten-free crackers and bean spread with any combination of shredded raw vegetables you have on hand.

Ingredients 1 serving

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  • ½ cup canned white beans, rinsed
  • 1 tablespoon feta cheese
  • 2 teaspoons vinaigrette
  • 3 gluten-free crackers (3-by-4-inch)
  • ⅔ cup shredded and/or thinly sliced raw vegetables, such as carrots, fennel, bell peppers and snap peas
  • 1 tablespoon lemon juice


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  1. Mash beans with feta and vinaigrette. Spread on crackers. Toss vegetables with lemon juice. Top the crackers with the slaw.

Nutrition information

  • Serving size: 3 crackers
  • Per serving: 325 calories; 14 g fat(5 g sat); 8 g fiber; 49 g carbohydrates; 9 g protein; 119 mcg folate; 8 mg cholesterol; 5 g sugars; 0 g added sugars; 6,445 IU vitamin A; 12 mg vitamin C; 134 mg calcium; 2 mg iron; 663 mg sodium; 611 mg potassium
  • Nutrition Bonus: Vitamin A (129% daily value), Folate (30% dv), Vitamin C (20% dv)
  • Carbohydrate Servings:
  • Exchanges: 2½ starch, 1 vegetable, 1 lean meat, 1 fat

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