Nom of the Month – Garlic Rosemary White Bean Spread

This month, I’ve been trying to find quick snack ideas so there’s something in the fridge as I stress eat my way through studying. In need of something healthy yet filling and satisfying, I thought I’d dry something bean-y. White kidney beans (also known as cannellini beans) happened to be on sale at my local grocery store. I had some leftover rosemary from the roast the night before and (as an Indian) always have garlic in the fridge! Put ’em all together and came up with a creamy, indulgent spread!

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  • 1 tbsp (15 mL) olive oil
  • 1/2 small onion, minced
  • 2-3 cloves garlic, minced
  • 2 tbsp (30 mL) lemon juice – add less or more per preference of tanginess
  • 1 tsp (5 mL) fresh rosemary
  • 1/2 cup (125 mL) water – add less or more per preference of spread consistency. The more water you add, the more spreadable it will be!
  • 1 can (540 mL) white kidney or cannellini beans
  • Salt and pepper to taste 

What to do:

  1. Heat olive oil in a small pan on medium heat. Add onion and garlic to oil and cook until fragrant and translucent (about 5 minutes).
  2. In the meantime, drain and wash the canned beans. Add beans to oil, onion and garlic mixture. Stir to heat through (approx 2-3 minutes).
  3. Add water, lemon juice and rosemary to the mix. Cook for approx 5-10 minutes so all the flavours mix together and the beans get softer.
  4. Allow mix to cool for approx 5-10 minutes. Mash with a potato masher or back of a fork to preferred consistency (if you like it lumpy, tone down on the mashing!)
  5. Spread over your favourite grainy bread or cracker, top with some veg/cheese (or both!) My go to was Swiss cheese and some local tomatoes.
  6. NOM!


  • Wanting to save a bit of cash? Use dried beans instead, soak over night then boil for about an hour (or until soft).
  • Needing a quick snack and running low on time? This spread is AWESOME for freezing (and the consistency/texture was oddly more creamy post defrosting).
  • Got a bit of time? Instead of heating the beans with garlic, top with roasted garlic instead for an even more indulgent flavour!
  • This spread is pretty versatile and can also be used as a dip for veggies. Just add a bit more water so it’s more spreadable/less thick.
  • Don’t like a really thick spread for your toast/crackers? Add less water than recommended for a thicker topping to your snack.

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