|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 18g||24%|
|Saturated Fat 3g||13%|
|Total Carbohydrate 23g||9%|
|Dietary Fiber 6g||20%|
|Total Sugars 1g|
|Vitamin C 6mg||32%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
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 on 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, preferably Great Northern beans, but cannellini beans or navy beans are also fine, drained and rinsed
1/4 cup fresh lemon juice
1 teaspoon ground cumin
2 tablespoons fresh parsley, chopped
1/2 tablespoon sea salt, or kosher salt
1 teaspoon white pepper, optional, but adds a nice rich flavor
Pinch cayenne pepper, or paprika, optional
Gather the ingredients.
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 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, tortilla chips, or an array of freshly chopped vegetables—baby carrots or carrot sticks, celery sticks, bell pepper slices, sliced mushrooms, or jicama slices.