White bean hummus, easy to make at home

white bean hummusHummus is one of the foods that can be a “go to” staple for your healthy eating pattern. You can have it for lunch or as a snack in the mid to late afternoon.  You can also use it as a sandwich spread in lieu of mayonnaise or other high fat/high salt dressings. It is quite flexible and will never disappoint.

When you buy commercially made hummus in the grocery store, it may be high in salt. Be sure to read the label to know exactly what you are getting. Some brands also add preservatives and other ingredients that you can omit when you make it at home.

 

Hummus provides around 7 grams of protein per 2 oz. serving

Since it is made from a legume (traditional hummus is made with garbanzo beans), it has a good amount of fiber, which is an important part of a healthy diet.  It is also a good source of plant-based protein. Each 2 oz. serving provides around 7 grams of protein.  It is easy to make at home and uses just 5 ingredients, plus a little salt.

You can make hummus out of many different legumes

In this recipe I’ve substituted canned white beans for chickpeas (garbanzos) which are the traditional choice for hummus recipes. Like garbanzo beans, white beans also provide a small amount of your daily calcium and iron requirement along with protein and a good amount of fiber.

Sometimes I make a black bean hummus, which adds another element of variety to your diet. Variety in your diet is a good thing as it delivers a range of different nutrients to you which helps keep you healthy and strong.   Every legume has a slightly different nutritional profile, so it is good to include different choices in your diet, rather than eating the same thing day after day.

Try making some hummus today.  It only takes about 10 minutes to make.   Once you’ve tasted the homemade variety, my guess is that you’ll stop buying the commercially prepared hummus and will instead add this recipe to your weekly menu rotation.

Barbara Spalding RDN Culinary Dietitian

Hi, I am

Barbara Spalding MS, RDN, Culinary Dietitian

As a dietitian and world traveler, I love bold flavors — in food and in life. 14 years ago, I fell down the rabbit hole into Breast Cancer Wonderland. Since then, I’ve learned to cook differently while savoring the pleasures of food and companionship. I’ve built a resilient new life and a bold new kitchen. Let me show you the flavors of the world.
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WHITE BEAN HUMMUS
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Prep Time 10 minutes
Servings
cups
Ingredients
Prep Time 10 minutes
Servings
cups
Ingredients
Votes: 0
Rating: 0
You:
Rate this recipe!
Instructions
  1. Rinse and drain canned beans.
  2. Blend all ingredients in food processor.
  3. Adjust seasonings if needed.
Recipe Notes

Nutrition information per 2 oz. serving:  170 calories;  9 grams fat;  1.5 grams saturated fat; 0  grams transfat; 0 mg cholesterol;  250 mg sodium; 17 grams carbohydrate;  4 grams dietary fiber; 7 grams protein (values are approximate).

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