2 healthy spreads that are a hit at parties: Mediterranean split pea and Mexican black bean spreads

When making food for your next party, you can consider a healthy choice. These spreads are chock full of nutrients and taste great - and better yet, don't take too much time to prepare. Here's a step-by-step guide on making two healthy spreads.

This Greek appetizer illustrates how the traditional Mediterranean diet can be healthy, and at the same time, delicious. The base of the spread is simply yellow split peas — boasting slow-acting complex carbohydrates. When seasoned with cumin, garlic, lemon juice and fruity olive oil, they are transformed into a mouth-watering appetizer. Enjoy this spread as an opener to a leisurely meal, accompanied by whole wheat pita crisps, whole-grain crackers, olives and feta cheese. It also makes a delicious sandwich filling.

Preparation time 10 minutes

Cooking time 50 minutes

Serves 16

• 550 ml (2 1/4 c) water
• 70 g (3/4 c) dried yellow split peas or chana dahl, sorted and rinsed
• 6 garlic cloves, crushed
• 0.5 ml (1/8 tsp) crushed red pepper
• 45 ml (3 tbsp) lemon juice
• 45 ml (3 tbsp) extra-virgin olive oil, divided
• 7 ml (1 1/2 tsp) ground cumin
• 3 ml (3/4 tsp) salt, or to taste
• 30 ml (2 tbsp) finely diced red onion
• 30 g (2 tbsp) coarsely chopped fresh dill

1. Combine the water, split peas (or chana dahl), garlic and red pepper in a heavy medium pot. Bring to a boil. Reduce the heat to low, partially cover and simmer, stirring occasionally, until the split peas are tender and most of the liquid has been absorbed, 40 to 50 minutes. (Add more water during cooking, if necessary. If the mixture seems too soupy at the end of cooking, simmer, uncovered, stirring constantly, for a few minutes, or until mixture has consistency of very thick split pea soup.) Let cool slightly.
2. Transfer the split pea mixture to a food processor. Add the lemon juice, 30 millilitres (two tablespoons) of the olive oil, cumin and salt. Process until smooth. To serve, spread the purée in a shallow serving dish. Drizzle with the remaining 15 millilitres (one tablespoon) oil. Sprinkle with the red onion and dill. One serving is 30 millilitres (two tablespoons). The spread will keep, covered, in the refrigerator for up to four days.

Per serving: 58 Calories, 2 g Protein, 7 g Carbohydrates, 1 g Fibre, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 112 mg Sodium.

Fibre-rich canned beans provide the base for an easy spread that makes a satisfying snack to serve with crudités, whole-grain crackers, whole wheat pita crisps or baked tortilla chips. It can also be used as a sandwich filling — spread on sourdough or whole wheat bread and topped with grated carrots, sliced cucumber, tomatoes and lettuce.

Preparation time 10 minutes

Cooking time 0 minutes

Serves 12

• 1 can (540 or 398 ml/19 or 15 oz) black beans, drained and rinsed
• 30 ml (2 tbsp) lime juice
• 15 ml (1 tbsp) extra-virgin olive oil
• 1 garlic clove, minced
• 5 ml (1 tsp) ground cumin
• 1 ml (1/4 tsp) hot red pepper sauce
• Pinch of salt
• Freshly ground pepper to taste
• 30 ml (2 tbsp) chopped fresh cilantro or parsley

1. Combine the black beans, lime juice, oil, garlic, cumin, hot sauce, salt and pepper in a food processor. Process until smooth, stopping to scrape down the sides of the workbowl once or twice.
2. Transfer to a medium bowl and stir in cilantro (or parsley). One serving is 30 millilitres (two tablespoons).
3. The spread will keep, covered, in the refrigerator for up to four days.

Per serving: 36 Calories, 2 g Protein, 7 g Carbohydrates, 2 g Fibre, 2 g Total Fat, 0 g Saturated fat, 0 mg Cholesterol, 162 mg Sodium