Take your snacking game to the next level with this vegan, oil-free and irresistibly smooth white bean spread – or dip, if you prefer! Enjoy by yourself in the sun or share with friends and family at outdoor gatherings and parties. Plus, a serving suggestion for you to try featuring panfried zucchini and mushrooms. 

Vegan White Bean Spread Rice Cakes (Easy And Healthy Snack Idea)

I used to have a bad relationship with snacking. When in the worst phrases of my anorexia and exercise addiction, I felt like I had to ‘earn’ all of my food. I took the phrase ‘food is fuel’ to mean fuel for exercise and nothing else. The only time I allowed myself to eat another measly portion of crackers and vegetable sticks was after an especially tough workout, when I felt like I had done enough to deserve it.

Rice cakes with a white bean spread, panfried mushrooms, zucchini and cherry tomatoes resting on a table

In other words, no mindless snacking, no sharing party platters with friends, no coming home from school and looking through the cupboards for something to eat. My mindset has changed so much since then – it’s no longer so horribly black and white. Sure, you need food to fuel a good workout, but the key is that I eat to exercise, not the other way round. And even if we sit around all day, we still need to listen to our bodies, eat when we’re hungry and stay energised for our daily activities. Most importantly, I recognised that food is not something I have to ‘earn’ by pushing myself way beyond sensible limits, but a fundamental human need. In other words, we don’t need an excuse to eat and nourish ourselves.

Closeup of savoury rice cakes with a white bean spread, zucchini, mushrooms, thyme and cherry tomatoes

Closeup of vegan white bean spread garnished with fresh thyme leaves resting on a tablecloth

Food, after all, is a lot more than just unsentimental energy. Take the social side of it, for example. I mean, who doesn’t love exploring new restaurants or throwing a spontaneous picnic with good company? Plus, sometimes it’s okay to eat just because something tastes good. I’m definitely someone who likes my big salad bowls and oil-free recipes. But at the same time, if I happen to walk past a new vegan bakery with a friend or find a new flavour of my favourite chocolate, I certainly won’t say no. It’s all about that golden balance!

Looking back, I know I missed out on not only a lot of delicious food, but also the whole concept of being young. It’s a shame, but I can’t turn back the clock. One of the great things about being fully recovered is that I now get to compensate by stepping up my snacking game whenever possible.

Vegan white bean dip with fresh vegetables

That’s where this white bean spread and my accompanying toppings of choice – panfried mushrooms and zucchini – come in.

I loved making a white bean spread for the first time. Chickpeas form most go-to vegan spreads and dips – understandably, as no one can turn down smooth, flavourful hummus. But I nonetheless feel like other bean varieties are slightly underrated.

Closeup of rice cakes with a vegan white bean spread, mushrooms, zucchini, cherry tomatoes, thyme and fresh spinach

This recipe works as either a spread of a dip to satisfy all of your savoury snack cravings. The toppings I’m suggesting here are just that: suggestions. I’ve kept them as snack-friendly as possible, with no excessive ingredients or preparation time required. Just zucchinis, mushrooms and a few spices. Sometimes, the tastiest things in life are veeery simple!

Zucchini and mushrooms panfried with thyme and black pepper

But if you’re not a mushroom/zucchini/zucchini fan, try out other combinations. Avocado and sourdough work like magic! Alternatively, use it as a dip for fresh vegetables, crackers, fries, etc.

If you want to, add a squeeze of lemon juice for extra tanginess. However, I wanted my spread to have more of a savoury, smoky flavour, so I left it out. Likewise, adjust the amount of salt you use to ‘customise’ the recipe.

Now, onto the white bean spread…

Let me know in the comments: have you ever tried making a spread/dip out of white beans? What are your favourite rice cake toppings?

This recipe is featured in the video below, alongside three other delicious vegan snack ideas:

https://youtu.be/afyOnJylRJc

Vegan White Bean Spread Rice Cakes (Easy And Healthy Snack Idea)

Get the Recipe: Vegan White Bean Spread Rice Cakes (Easy And Healthy Snack Idea)

Take your snacking game to the next level with this vegan, oil-free and irresistibly smooth white bean spread, served on rice cakes (or toast/bagels!) with panfried zucchini and mushrooms. Alternatively, enjoy as a dip with fresh vegetables or crackers. 
5 from 1 vote

Ingredients

For the spread

  • 1 can cannellini beans, drained and rinsed (240g/8.5oz/1.5 cups)
  • 1/2 tsp sea salt
  • 1/4 tsp paprika
  • 1 tbsp peanut butter
  • 1 tbsp soy yoghurt
  • 1/2 lemon, juice of

To serve

  • 1/2 medium zucchini
  • 3.5 oz chestnut mushrooms
  • 1 tbsp fresh thyme leaves
  • 1/2 tsp black pepper
  • rice cakes

Instructions 

  • Thinly slice the zucchini and the mushrooms. Add to a frying pan on a medium-high heat with the fresh thyme and black pepper and cook for 4-5 minutes. Flip occasionally to make sure they don't stick. 
  • Meanwhile, add the cannellini beans, sea salt, paprika, peanut butter, soy yoghurt and optional lime/lemon juice to a food processor and blend until very smooth. 
  • Serve by spreading on rice cakes and topping with the mushrooms and zucchini. 

Notes

If you want, use toast or bagels instead of rice cakes - I love eating it this way for breakfast!
Calories: 120kcal, Carbohydrates: 21g, Protein: 8g, Fat: 2g, Sodium: 550mg, Potassium: 230mg, Fiber: 6g, Sugar: 2g, Vitamin A: 205IU, Vitamin C: 14.4mg, Calcium: 90mg, Iron: 3mg

Simple vegan and oil-free white bean spread Pinterest image

Vegan white bean spread on rice cakes with panfried zucchini and mushrooms - a simple and healthy vegan snack recipe

Be sure to follow me on social media to stay updated!