Bored of the regular usual hummus dip recipes? Try this one which uses white beans (great northern beans, cannellini beans or navy beans) for a variation on the standard chickpea (garbanzo bean) hummus recipes. This is a simple white bean dip recipe made with the usual homemade hummus ingredients, including olive oil, garlic, and lemon juice, and seasoned with a bit of cumin and fresh parsley, but made with white beans instead of chickpeas for a completely different flavor profile and texture. If you don't have any white pepper on hand, just omit it or use a sprinkle of regular black pepper instead.
Is it hummus or just a bean dip? Without any tahini, it might not technically still be a hummus but just a plain bean dip. But whatever you want to call it, it's high in protein, high in fiber and can be used for anything you use hummus or bean dip for. Try it as a vegetarian sandwich spread in place of a less-healthy mayonnaise (hummus works particularly well in wrap sandwiches since it holds together well and doesn't drip), or, use it like hummus as a dip for pita, toast points or veggies.
Like almost all homemade hummus recipes, this white bean hummus dip is completely vegetarian, vegan, and safe for anyone one a gluten-free diet.
White bean hummus recipe courtesy of Bush's® Beans.
- 1/2 cup olive oil
- 1/8 cup garlic cloves, chopped
- 2 15.8-ounce cans white beans (Great Northern Beans are best, but cannellini beans or navy beans are also fine), drained and rinsed
- 1/4 cup fresh lemon juice
- 1 tsp. ground cumin
- 2 tbsp. chopped fresh parsley
- 1/2 tbsp. salt (sea salt or kosher salt is always best)
- 1 tsp. white pepper (optional but adds a nice rich flavor)
- Pinch cayenne pepper or paprika (optional)
- In a small saucepan, combine the olive oil and garlic over medium to low heat until the garlic is very lightly browned, being careful not to burn. Let cool slightly and strain, reserving both the oil and the garlic.
- Place the white beans in a food processor or blender, and add the toasted garlic, lemon juice, cumin and parsley. Process until smooth. Carefully pour in the reserved olive oil while the food processor or blender is running and process until light and smooth.
- Season your white bean hummus with salt (sea salt or kosher salt is almost always best), white pepper and a touch of cayenne pepper or paprika for a colorful garnish.
- Serve cool with pita bread, bagel chips or tortilla chips or an array of fresh chopped vegetables: baby carrots or carrot sticks, celery sticks, bell pepper slices, sliced mushrooms or jicama slices.
See also: Why do vegans love hummus so much?
|Nutritional Guidelines (per serving)|
|Total Fat||20 g|
|Saturated Fat||3 g|
|Unsaturated Fat||13 g|
|Dietary Fiber||29 g|