Ingredients Healthy Vegetable Recipes Healthy Pea Recipes Healthy Snap Pea Recipes White Bean Spread with Veggie Slaw Be the first to rate & review! 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. By Sara Haas, RDN, LDN Sara Haas, RDN, LDN Sara is a food and nutrition expert with formal training in culinary arts. She has been a registered and licensed dietitian since 2002 and a professional chef since 2008. She works as a consultant chef and dietitian with a focus on freelance writing, recipe development and food photography. Sara is the author of the Taco! Taco! Taco! cookbook and co-author of the Fertility Foods Cookbook. Her cooking, nutrition and food expertise have been featured in all forms of media. She also loves conducting cooking demonstrations and enjoys speaking at conferences, expos and other engagements. EatingWell's Editorial Guidelines Updated on April 18, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Cook Time: 15 mins Total Time: 15 mins Servings: 1 Yield: 1 serving Nutrition Profile: Nut-Free Healthy Immunity Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Cook Mode (Keep screen awake) Ingredients 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 Directions Mash beans with feta and vinaigrette. Spread on crackers. Toss vegetables with lemon juice. Top the crackers with the slaw. Originally appeared: EatingWell Magazine, May/June 2016 Rate It Print Nutrition Facts (per serving) 325 Calories 14g Fat 49g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Serving Size 3 crackers Calories 325 % Daily Value * Total Carbohydrate 49g 18% Dietary Fiber 8g 29% Total Sugars 5g Protein 9g 18% Total Fat 14g 18% Saturated Fat 5g 26% Cholesterol 8mg 3% Vitamin A 6445IU 129% Vitamin C 12mg 13% Folate 119mcg 30% Sodium 663mg 29% Calcium 134mg 10% Iron 2mg 11% Magnesium 12mg 3% Potassium 611mg 13% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.