Bean Lovin’

If loving beans is wrong, I don’t want to be right.

I’m having a serious bean affair these days (ssshhh…don’t tell the sushi or my treadmill!). I’ve always been a big bean eater (Does that sound funny to anyone else?), but ever since I went on my dessert making spree and had such great success making bean based sweet treats, I’ve been incorporating them into everything. First, I made Creamy Tomato Sauce, and now – Cheeze Sauce!

After looking all over the web and finding tons of great fake-out cheeze sauces (and trying a few, which were all delicious, by the way), I just couldn’t shake the fat and calorie guilt most of them left with me. Sure, nut based cheeze sauces are amazingly rich and creamy, but they aren’t helping my thighs be less rich and creamy. (Ew – that sounded kind of icky.) So….beans to the rescue!

I’ve made this sauce a couple of times this week, and each time I’ve tweaked it a little. I think it might still need a little tweaking here and there (less garlic, maybe no lemon or sub acv instead, and dare I suggested it, less nutritional yeast?!), but it’s still amazingly tasty – and crazy low-fat and super good on calories. (It’s super good on just about everything, but you know what I mean.) 

 Beans to the Rescue Cheeze Sauce

1 15oz can white beans of your choice, rinsed (or about 2 c)

2 small scallions (or 1 sm shallot or 2 TBSP onion)

1 small clove garlic (or 1/2 lg clove)

1/2 c nutritional yeast (or less – to taste)

1/2 c vegetable broth or water

1 – 2 TBSP vegetable broth powder*

2 tsp  mustard (yellow or Dijon)

1 TBSP lemon juice or apple cidar vinegar (optional)


Add scallions and garlic to food processor. Pulse to chop. Add beans, nutritional yeast, 1/4 c vegetable broth/water, vegetable broth powder, mustard (may also sub 1 tsp dried mustard or turmeric), lemon juice or acv if using, and pepper. Give everything a whirl for about 30 seconds. Stop and scrape the sides of the bowl. Taste mixture for seasoning. Add remaining 1/4 c vegetable broth/water to thin. Process until completely smooth – about 1-2 minutes.

Serves 4 for less than 170 calories, just over 1 gram of fat, and a whopping 10.4 grams of fiber and 16.5 grams of protein in each serving! O beans, you magical fruit legume.

Cheeze Sauce in All Its Magical Glory

I’ve put this cheeze sauce all kinds of things this week, including my new favorite food – zucchini noodles. Yum! But today I outdid myself and tried it as a spread on some lettuce wraps.

Cheeze Sauce? Yes, please.

So good! But even better with some veggies and, of course, more beans.

Lettuce Wrap - All Dressed Up and Ready for My Mouth

If you’re not a big bean eater and are worried about the melodious side effects often associated with beans, don’t worry. The serving size is relatively small (about 4 TBPS) – which goes a surprisingly long way – and your body will quickly adjust to your new, fibrous friends.  And if not, just go for a jog – by yourself 😉

I’m sharing this post on Diet, Dessert, and Dogs’ Wellness Weekends and Cybele Pascal’s Allergy Friendly Friday again. I love the extra outlets for sharing my recipes 🙂 Thanks for highlighting my Pumpkin Spice Muffins, Cybele!