Description
This isn't peanut butter. It's Beanut Butter, a nut-free peanut butter alternative made from cannellini beans, pea protein, and coconut oil. It's creamy, mildly nutty, higher in protein, and much lower in fat than traditional peanut butter.
But you know you what would be a great use for this Beanut Butter? That's right, spreading it onto a slice of Beanana Bread, a nut-free, gluten-free, sugar-free, and vegan banana bread with cannellini beans as the base.
For a different nut-free peanut butter substitute, but this time with the exact same macros and texture as a natural peanut butter, to be used as a 1:1 substitute in all baking applications, check out my Pea Butter!
But you know you what would be a great use for this Beanut Butter? That's right, spreading it onto a slice of Beanana Bread, a nut-free, gluten-free, sugar-free, and vegan banana bread with cannellini beans as the base.
For a different nut-free peanut butter substitute, but this time with the exact same macros and texture as a natural peanut butter, to be used as a 1:1 substitute in all baking applications, check out my Pea Butter!
Time
Prep Time:
5 minutes
Total Time:
5 minutes
Cost
Total Cost:
Cost per Serving:
$0.28
Ingredients
Serving(s)
- 15.5 oz can Cannellini beans, drained and rinsed
- 4 scoop Pea protein powder, unflavored
- 2 tbsp Extra virgin coconut oil
- 1/2 tsp Cinnamon
- 1/4 tsp Salt
Instructions
Cook Mode Off: Prevents screen dimming
- Drain and rinse your can of beans, reserving the liquid. Add to a food processor with the rest of the ingredients, and blend until smooth.
Notes
- I'm using cannellini beans here, but chickpeas or pinto beans would also work. Black or kidney beans would change the color too much, so it wouldn't look like peanut butter, but if that doesn't matter to you then these beans can be used as well!
- Thin out with a little aquafaba if necessary. I didn't end up needing any, but you may need up to 1 tbsp (15 g) if it looks too dry.
- Below is a nutritional comparison of this beanut butter to natural peanut butter, per 2 tbsp (32 g). As you can see, the beanut butter is much lower in total fat and calories, while being higher in protein.
| Nutrient | Beanut Butter |
Peanut Butter |
|---|---|---|
| Calories | 77 | 188 |
| Protein | 9.2 g | 7.8 g |
| Fat | 2.5 g | 15.9 g |
| Net Carbs | 3.5 g | 4.1 g |
| Fiber | 1.3 g | 2.7 g |
Nutrition Facts
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Total Fat: 2.5g (3%
3 % of Daily Value (78 g)
)
Saturated Fat: 1.9g (9%
9 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.2g
Monounsaturated Fat: 0.2g
Sodium: 116mg (5%
5 % of Daily Value (2300 mg)
)
Total Carbohydrate: 4.8g (2%
2 % of Daily Value (275 g)
)
Fiber: 1.3g (4%
4 % of Daily Value (28 g)
)
Net Carbs: 3.5g
Total Sugar: 1.1g
Protein: 9.2g (18%
18 % of Daily Value (50 g)
)
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Vitamin B12: 0.0mcg (0%
0 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 36mg (3%
3 % of Daily Value (1300 mg)
)
Iron: 1.23mg (7%
7 % of Daily Value (18 mg)
)
Magnesium: 31mg (7%
7 % of Daily Value (420 mg)
)
Potassium: 81mg (2%
2 % of Daily Value (4700 mg)
)
:
:
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:
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31.5
:
1.4
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:
9.3
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Sources of Inspiration
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