Butter Bean Hummus
Updated: Feb 27, 2019
Hummus (that thick & creamy dip) is definitely one of my favourite foods as it's so versatile and there are so many different variations of hummus that you can make! But before you get all creative and start adding lots of ingredients, you first need to know how to make the perfect 'basic hummus'.
Hummus- usually made mostly of chickpeas & tahini, is a great source of (plant-based) protein, fibre, folate, manganese and other micronutrients.
It's is quick and easy to make and can be enjoyed in a number of ways:
* on it's own
* with pitta bread
* as a spread in a sandwich
* with stir fry
* or as a dip for crudités (mixed raw veggies)
But as much as I love hummus ( I really REALLY do) - today's recipe actually uses butter beans instead of chickpeas.
Why? Because they make an exceptionally creamy hummus, are a great source of protein, carbohydrates, fibre, iron and B vitamins and are considered a 'low-energy dense food' (basically- they have a lower calorie content compared to it's serving size).
Butter beans are also lower in fat (only 1g fat per 1/2 cup), making a healthy alternative to fatty meats that are high in the cholesterol-raising saturated fat.
So, what are we waiting for- let's get cooking!
Prep: 10 minutes
Total: 10 minutes
200g canned butter beans, rinsed and drained
2 tbsp lemon juice
2 garlic cloves, crushed
1 tsp ground cumin
1 tbsp tahini
4 tbsp (about) water
2 tbsp extra virgin olive oil
pinch of salt
1. Drain the butter beans and rinse. Reserve a few whole butter beans for serving.
2. Combine the butter beans, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and blend until the mixture becomes a creamy purée (tip- adjust the amount of liquid you add (lemon juice and water) to make your preferred humus thickness).
3. Add more lemon juice, garlic, cumin or salt to taste.
4. Scoop out the mixture and place in a serving dish. Use the back of a spoon to make the hummus smooth.
5. To serve, drizzle some olive oil over the hummus, sprinkle with a spice of your choice (I normally use paprika), and then scatter with the reserved butter beans.
6. This dish can be enjoyed in a number of ways: with pitta bread, as a spread in a sandwich, with stir fry or as a dip with crudités!
Hummus should be stored in the fridge and lasts for 3-5 days.
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Hannah Warn BSc (Hons), ANutr is an associate registered nutritionist based in Thornbury, Bristol. Contact her directly at firstname.lastname@example.org with the voucher code 'ROOTHEALTH2019' for a free 20 minute phone consultation.