This white bean hummus recipe is healthy and easy to make. It only requires only 6 ingredients and can be ready in under 5 minutes in the food processor. It’s a fun and tasty alternative to regular chickpea hummus, without tahini for those who don’t like it or have an allergy. Inspired by the Rebar Modern Food Cook Book, you’re going to LOVE this!
Gluten-Free & Vegan
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History of Hummus
As for its exact origins, no one can say for certain, though the earliest mention of the hummus spread dates back to Egypt during the 13th century. Hummus has been made all around this area for hundreds of years, a dish likely imported west from the chickpea-growing Middle-Eastern countries to Greece.
The only major difference between hummuses lies in how much cumin and tahini, or sesame paste, is used. Turkish hummus substitutes butter for olive oil. Sometimes small amounts of Greek yogurt and hot peppers are also added.
Hummus is almost always the marriage of chickpeas, sesame paste, lemon juice, and garlic.
Another aspect of hummus that most people don’t think about is using it as an aphrodisiac. Stay with me for this one, it’s made with chickpeas, a powerhouse of protein, and feel-good vitamins. Aphrodisiac expert and chef Fed Federer refers to these little legumes as the “Queen of Aphrodisiacs,” not surprising given they are packed with iron, magnesium, zinc, and potassium, all known to aid in sexual functions and boost physical energy.
Health Benefits of White Beans
White beans have a high nutrient density and are fairly low-calorie. Combined with their high fiber and protein content, these attributes promote a healthy body weight. Foods that are high in fiber and protein promote feelings of fullness, leaving you less likely to overeat.
White beans are a nutritional powerhouse, as they’re packed with fiber and protein and a good source of numerous micronutrients, including folate, magnesium, and vitamin B6.
A 1-cup (170-gram) serving of cooked white beans provides:
- Calories: 242
- Protein: 17 grams
- Fat: 0.6 grams
- Carbs: 44 grams
- Fiber: 11 grams
- Copper: 55% of the Daily Value (DV)
- Folate: 36% of the DV
- Iron: 36% of the DV
- Potassium: 21% of the DV
- Thiamine: 17% of the DV
- Phosphorus: 28% of the DV
- Magnesium: 26% of the DV
- Zinc: 22% of the DV
- Calcium: 16% of the DV
- Vitamin B6: 12% of the DV
- Riboflavin: 6% of the DV
- Selenium: 4% of the DV
Pro Tip:
If you buy dry beans, be sure to soak them before cooking, and if you buy them canned, buy organic when possible with no added salt.
Ideas for Other Types of Hummus
- Traditional chickpea hummus with tahini
- Roasted red pepper hummus
- Sweet potato hummus
- Red beet hummus
- Avocado pesto hummus
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White Bean Hummus
Equipment
- food processor
- measuring cups
Ingredients
Ingredients
- 1 can white beans, drained & rinsed
- 1 bulb garlic bulb roasted 400°F for 35 mins with EVOO & salt
- 2 tbsp fresh sage, chopped
- ¼ cup pine nuts, toasted
- ¼ tsp sea salt
- 1 juice of one lemon
- ⅓ cup EVOO
- 1 tsp water only needed if it's too thick
Instructions
Instructions
- Roast garlic for 35 mins at 400°F
- Blend all ingredients in the food processor until desired consistency.
- Store in the fridge for up to 3 days.
Video
@bold.carly Things you can make in a food processor - Part: 7 #fyp #foryoupage #whitebeanhummus #hummusrecipe #foodprocessorrecipe #easyrecipe #healthyrecipes
♬ SUMMER IN MIAMI - Pat Matrone & Massimo Scalieri
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