8 healthy vegetable spreads for bread

With these recipes you can make enough toppings for four to eight sandwiches. Store any leftovers in a sealed container in the refrigerator.

pepper spread

You need:

• 1 red bell pepper
• ½ celery stalk
• 1 spring onion
• 100 grams cottage cheese
• Lemon juice
• Paprika powder

Preparation

1. Clean the vegetables.
2. Chop the vegetables with a stick blender or in a food processor.
3. Mix the vegetables with the cottage cheese and season the spread with a little lemon juice and paprika.

100 grams of paprika spread contains: 115 kcal, 6 g protein, 15 g carbohydrates, 3 g fat, 1 g saturated fat, 3 g fiber, 0.59 g salt.

eggplant Puree

You need:

• ½ eggplant
• 1 tablespoon oil
• ½ gram garlic
• 1 tablespoon tomato paste
• 4 sprigs of coriander
• pinch of cinnamon

Preparation

1. Clean the eggplant and cut it into cubes. Heat the oil in a frying pan with a non-stick base and fry the aubergine until soft.
2. Squeeze the garlic clove on top.
3. Stir in the tomato puree and cook for a while.
4. Let the eggplant cook for 5 minutes.
5. Add the coriander leaves.
6. Puree the vegetables coarsely in a food processor or with an immersion blender.
7. Let it cool and season with pepper and cinnamon.

100 grams of aubergine puree contains: 125 kcal, 5 g protein, 15 g carbohydrates, 4 g fat, 1 g saturated fat, 4 g fiber, 0.44 g salt.

green pea spread

You need:

• 100 grams peas (frozen)
• 1 spring onion
• 100 grams cottage cheese
• Lemon juice

Preparation

1. Boil the green peas in a little water for 2 minutes. Drain the peas in a sieve and cool.
2. Clean the spring onion.
3. Chop the spring onion and the green peas with a stick blender or in a food processor.
4. Stir in the cottage cheese and season the spread with some lemon juice and pepper.

100 grams of pea puree contains 125 kcal, 7 g protein, 15 g carbohydrates, 3 g fat, 1 g saturated fat, 3 g fiber, 0.58 g salt.

Hummus with vegetables

You need:

• can of chickpeas (drained weight about 200 grams)
• 1 gram of garlic
• ½ teaspoon ground cumin (djinten)
• 2 tablespoons semi-skimmed yogurt
• 1 tablespoon olive oil
• ½ lemon
• ½ small winter carrot or bunch of radish, piece of radish, hand spinach, lamb’s lettuce, arugula

Preparation

1. Drain the chickpeas. Puree the chickpeas with a stick blender or in a food processor.
2. Squeeze the garlic clove on top.
3. Stir in the ground cumin, yogurt, olive oil, the juice of half a lemon, some grated lemon zest and some pepper.
4. Clean the vegetables. Grate it or cut into slices if desired.
5. Spread the bread with low-fat margarine, the hummus and top with vegetables.

100 grams of hummus contains 155 kcal, 6 g protein, 20 g carbohydrates, 5 g fat, 1 g saturated fat, 5 g fiber, 0.57 g salt.

carrot spread

You need:

• 100 grams cottage cheese
• 1 winter carrot
• 1 teaspoon mustard
• Lemon juice

Preparation

1. Rub the cottage cheese a little smooth if necessary.
2. Peel the winter carrot and grate it finely. Mix the grated carrot with the cottage cheese and season the spread with some mustard and lemon juice, if desired.
3. Spread the slices of bread with low-fat margarine and divide the carrot spread over it.

100 grams carrot spread contains: 120 kcal, 6 grams protein, 15 g carbohydrates, 3 g fat, 1 g saturated fat, 3 g fiber, 0.62 salt.

green vegetable spread

You need:

• 60 grams frozen spinach or frozen kale (diced)
• 1 green pepper
• 1 clove of garlic
• 1 tablespoon pine nuts
• 1 tablespoon olive oil
• 1 tablespoon grated aged 30+ cheese
• Lemon zest and lemon juice

Preparation

1. Let the frozen vegetables thaw.
2. Clean the bell pepper and cut it into pieces. Peel the garlic clove.
3. Puree the vegetables with the garlic, pine nuts, oil and grated cheese using a hand blender or small food processor. Add some water to make a smooth mass.
4. Season the spread with some grated lemon zest, a squeeze of lemon juice and pepper.

100 grams of vegetable vegetable spread contains: 135 kcal, 6 g protein, 15 g carbohydrates, 6 g fat, 1 g fat, 3 g fiber, 0.48 g salt.

tomato tofu

You need:

• 1 shallot
• 4 ripe tomatoes
• 1 tablespoon oil
• ½ tablespoon tomato paste
• Smoked paprika powder
• 100 grams tofu

Preparation

1. Peel the shallot and finely chop it.
2. Wash the tomatoes and coarsely grate or chop them.
3. Saute the shallot in the oil until translucent. Fry the tomato paste for a while.
4. Add the grated tomatoes with some paprika and fry briefly. Add the tofu and mash everything together. Let the tofu cool.
5. Spread whole-wheat sandwiches with low-fat margarine and the tomato tofu.

100 grams of tomato tofu contains: 135 kcal, 6 g protein, 15 g carbohydrates, 5 g fat, 1 g saturated fat, 3 g fiber, 0.44 g salt.

sandwich spread

You need:

• 1 tablespoon sunflower seeds
• 3 sprigs of celery
• 1 tablespoon crushed linseed
• ½ shallot
• 1 roasted bell pepper (jar)

Preparation

1. Toast the sunflower seeds in a dry frying pan until golden brown.
2. Wash the celery.
3. Mix everything together and puree with a stick blender or in a food processor to a coarse spread. Season with some pepper if desired.

100 grams of sandwich spread contains: 140 kcal, 5 g protein, 15 g carbohydrates, 5 g fat, 1 g saturated fat, 4 g fiber, 0.62 g salt.