Creamy White Bean Hummus Dip

This vegan white bean dip will take you on a delicious journey into the world of white beans hummus! How did a humble bean become the world's most delicious dip and appetizer? We will share the ingredients that make this dip irresistible as well as some tips on how to enjoy it at its best.

You'll learn how to create a delicious and velvety dip using white beans, fragrant garlic, and tahini. It will transform your snacking experience. Enjoy the creamy delight of white bean-based hummus!

Raise your hands if you are ready to make a batch white bean hummus. We are ready!

Why you should try this White Bean Hummus

We want to tell you why homemade hummus can be worth it if you are a fanatic of chickpeas. We would love to give you a taste of this hummus through the text. Here are some reasons why we think this recipe will be a hit:

• Easy and Quick: This is a recipe that can be made in just five minutes. What's this?
• This dip is high in fiber and protein. A few tablespoons of this dip can satisfy your appetite in a healthy manner.
• Extremely Versatile: You can use this hummus on almost anything. Think outside the box! Use it on fresh fruit or pasta in addition to veggies, breads and crackers.
• White beans are a Good Alternative: Navy beans have higher fiber, vitamin C and magnesium than chickpeas.
• And, above all, Delicious! It's sometimes a good idea to change your ingredients. Navy beans could become your best friend. You'll never know unless you try.

Key Ingredients

Prepare to tantalize the taste buds! The Mediterranean white bean hummus is a delicious blend of white beans, lemon zest, and garlic. It's smooth, creamy, and satisfying. We'll delve into the simple ingredients.

White Beans: An alternative to chickpeas with the same amount or fiber and protein. Use navy beans or cannellini for this recipe. Don't throw away the liquid. This liquid, called aquafaba, is crucial to creating the creamy texture of this dip.

Tahini This nutty, creamy ingredient is rich in healthy Omega-3 fats and has a savory taste. The tablespoon contains almost 3 grams (woo!) of protein. There are also many vitamins and minerals essential to health, such as niacin and folate.

Garlic: For some (like us! There is never enough. You can adjust the amount of minced garlic to suit your needs. Garlic is rich in antioxidants and anti-inflammatory compounds, which are great for your immune system.

Lime Juice: A little acidity in your hummus will balance out its richness and lighten the taste. Lemon juice also gives you a boost of vitamin C.

There are many types of white beans to choose from

The choice of beans can make a big difference when it comes to creating a flavorful and creamy white bean dip. White beans are known for their creamy texture and mild flavor. They make the perfect base to create a dip which is both healthy and delicious. Did you know there are different varieties of white bean to choose from? Each variety has its own distinct characteristics. Take a look at some of the most popular white bean types that you can use for your dip.

Cannellini Beans : Also called white kidney beans, this is one of the best-known white bean varieties. The beans have a creamy texture with a slightly nutty taste. Cannellini bean blends easily to a velvety and smooth consistency, perfect for dips.

Great Northern BeansThese are slightly smaller and firmer than Cannellini Beans, which adds a nice texture to dips. The beans have a subtle, earthy taste that goes well with herbs, garlic, and lemon. Great Northern beans make a great dip if you're looking for a little more substance.

Navy Beans Navy Beans, small oval-shaped beans that have a mild, slightly sweet taste, are often used in baked beans. Navy beans make a creamy dip perfect for people who like a sweeter dip. These beans pair well with ingredients such as roasted garlic or rosemary.

Butter Beans Also known as lima bean, these add a special twist to white bean dip. The larger beans have a rich buttery flavor, which can add a luxurious touch to your white bean dip. Butter beans taste great when combined with sun-dried tomato or roasted red peppers for added color and depth.

Baby Lima Beans Use baby lima bean if you prefer a more mild flavor and smooth texture for your dip. They are smaller and more delicate compared to regular lima bean, which makes them ideal for creating a velvety texture in your dip. These beans pair well with lemon zest and fresh herbs for a vibrant and refreshing flavor profile.

Cassoulet Beans:Cassoulet bean is another great option for lovers of white bean dip. These beans have a rich, nutty taste and are medium sized. These beans are perfect for making a rustic, heartier dip.

How to Make White Bean Hummus?

It will take you only five minutes to prepare this hummus. Follow these simple instructions! In no time, you'll be able to make the most delicious dip and even have some leftovers for later.

Step One:Place the ingredients for hummus into a food processing machine.

Step 2: Blend the mixture until it is completely smooth. If needed, add one tablespoon of warm water to loosen the mixture. Repeat as necessary. The final texture should be thick and creamy. That's it!

The best way to enjoy hummus is right away.

What to Eat with Hummus

Hummus is a versatile dip that has endless possibilities (almost). We've set out on a quest to discover the perfect accompaniments to this creamy dip. From crunchy carrot sticks to warm pita, the possibilities are endless.

• Veggies galore: Choose from a variety of healthy and fiber-filled vegetables, such as baby carrots or chunks of red onions, celery sticks with a crunch, pieces of red peppers, broccoli trees, crowns of cauliflower, or cool cucumber circles.
• Bring On the Bread: Nothing is better than bread to serve a heavenly hummus. Think homemade pitas, warm tortillas or focaccia.
• Daring dressing Did you know you can pour hummus as a sauce on pasta, rice, or salad? It's a delicious tomato-based substitute.

How to store leftover bean hummus

Store any leftover bean hummus in a covered container for up to four days in the refrigerator. You won't last long if you are a hummus fanatic! If you don't like it, give it a quick stir with a fork before serving. You can freeze hummus in a sealed container for up to four months. However, the texture and taste may change once it is thawed.

FAQs

You can also try these other delicious dips and creamy beany recipes

• Try these recipes for Roasted Beetroot Hummus, Jalapeno Olive Hummus, and Oil-Free Hummus if you want to try more hummus!
• If you love fun, festive appetizers, this Epic Hummus board, Hummus Crostini and Vegan Aioli will be your favorite.
• Lunches that are super tasty and satisfying include recipes like the Rainbow Lavash Wrap or Creamy Hummus Pasta.

This white bean hummus will take you to a world full of delicious flavors. You'll thank your taste buds, and the veggies will dance with joy in this creamy goodness.

This White Bean Hummus is adapted from Ashley Madden's Plant-Based Delicious Cookbook. Page Street Publishing Co., 2023. Mylie Thompson, our navy bean hummus tester, tested this recipe. Photos by Amanda McGillicuddy of World of Vegan.

World of Vegan published the first article on Creamy White Bean Dip.

Frequently Asked Questions

What are the drawbacks of meat made from plant-based sources?

The main problem with plant-based meat is its lack of essential vitamins or minerals. Certain essential amino acids, such as vitamin B12 and heme iron are lower in plant-based meat than in animal proteins. Additionally, some plant-based meats contain more sodium than real meat due to the abundant amount needed for preservation. Online and in-store purchases of quality vegan products can prove more expensive and more time-consuming. Some vegan alternatives may also require more effort during meals when cooking times are taken into account, as well as potentially longer food preparation times.

Can a plant based diet reduce the chance of developing chronic diseases?

In today's world, a plant-based diet is gaining more popularity due to its various health and environmental benefits. It is a diet that includes a lot of fruits, vegetables as well whole grains, legumes, nuts, seeds, and removing or greatly reducing animal proteins such as milk and meat. There are many benefits to a plant-based approach to eating, such as improved heart health and digestive health, energy levels, decreased stress hormones, potential environmental protection, and increased energy. It is possible to get sufficient protein by following a plant based diet.

What can I substitute for meat to get protein?

Protein is an essential part of a healthy diet. You can find it in both animal and plant-based foods. Common plant-based protein sources include legumes, nuts and seeds, grains, oats, quinoa, tofu, tempeh, beans, lentils, seitan (wheat gluten), and hemp seeds. A high level of antioxidants can be found in many vegetables and fruits which can offer anti-inflammatory benefits. Oat and almond milk, two dairy substitutes that are fortified, provide a plant-based alternative to cow’s milk. Alternatives like pumpkin seeds and nutritional yeast can lend cheesy flavor to dishes while providing more micronutrients than their animal-based equivalents. Vegan protein powders for smoothies and shakes are great options for adding nutrition without having to eat animal products.

Are plant-based diets more costly than other diets.

Plant-based diets might not be as expensive as other diets. It is possible to eat a balanced, plant-based diet and not spend a lot of money on it. This depends on what you eat. Rice, beans, eggs, nuts, potatoes and other vegetables can all be inexpensive and provide excellent protein sources at lower prices. You can also reduce food costs by planning your meals and buying bulk. Not only can you save money on individual ingredients but there are also many ready-to-eat, plant-based meals available that can help reduce grocery costs.

Statistics

• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)

External Links

[TAG55]

• Scientific Reports: An association between risk of breast carcinoma and plant-based dietary patterns.


• The carbon opportunity cost for animal-sourced food production on the land. Nature Sustainability

[TAG58]

• How common is vitamin B-12 deficiencies? Oxford Academic

[TAG60]

• Diabetes

[TAG62]

• Effects of plant-based diets on weight status: A systematic review - PMC


• Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC

How To

How to cook delicious, nutritious plant-based recipes?

With the right ingredients, creativity, and preparation, you can make plant-based meals delicious and filling. It is important to start by purchasing fresh produce, and other quality ingredients. Also, it is important to create a grocery checklist based upon the recipes. Make sure you have the proper storage equipment so that your food can stay fresh.

Next, you need to be mindful of variety in meal preparation. You should focus on whole foods like fruits and vegetables, as well as nuts and seeds. Try to find different colors for better nutrition. Every meal should have a balanced mix of fiber, proteins and healthy fats. To maximize efficiency, you can use multi-cookers and slow cookers in your kitchen. Batch cooking allows you to prepare meals in advance.

You can be creative in the kitchen, while adhering to a vegan diet. Spices such as chili powder or cayenne pepper can enhance dishes while remaining healthy. Whole foods over processed substitutes can transform plant-based dishes from bland to flavorful in just minutes. Think beans instead imitation meats or roasted butternuts squash instead of french fries. You can also use leftovers from other weeks to make new dishes.

By utilizing these tips, individuals can enjoy a delicious plant-based diet without sacrificing flavor or fullness - so go forth and get cooking!

Resources:

[TAG65] Full Episode coming soon...

[TAG66] Interview with Dr. Caldwell Esselstyn Reversing Heart Disease with Plant based Diet

[TAG67] Chili using walnuts, this was amazing!! FOLLOW ME: IG: @Natural_veganchef

[TAG68] Everyone Can Do This! Visit For more info on the VeganStrong team visit and Subscribe to their channels here: @veganstrongteam4935 @plantbuilt

[TAG69] In this video, I show exactly how I make a delicious raw cruciferous salad, compliant with Dr. Brooke Goldner Goodbye Lupus protocol, in addition to a RAW

[TAG70] For episode 7 we sat down with Four-Time NBA Champion and Wellness Master John Salley. John breaks down a lot of info in this episode for both vegans and

[TAG71] No one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can

[TAG72] The Veganuary Story! Founders Matthew Glover and Jane Land look back over 10 years of Veganuary, with team members and celebrity ambassadors including

[TAG73] Nutritionist & podcast host Simon Hill joins Rich to bust diet myths & prove why a plant-based diet is optimal for human and planetary health. To peruse the

[TAG74] If there were ever a creamy potato dish worth making, it is this one. It’s similar to scalloped potatoes, but better, in my opinion. It comes together…The post

[TAG75] GET MY FREE INSTANT POT COOKBOOK: MY LATEST BESTSELLING BOOK: --------------------------------------------------------------------------------- […]

[TAG76] Find out who our judges selected as this year's winners, finalists and commended entries. Watch the full winners ceremony live stream on our social media

[TAG77] Can we talk about how beautiful those rainbow carrots are?! You are looking good today, carrots. This stunning roasted carrot dish features warm whole grains,

[TAG78] Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk

[TAG79] Somehow, November is here and it already feels like winter outside. Grace went trick or treating for the first time yesterday in her Minnie Mouse costume.

[TAG80] Have you tried a ranch water cocktail? If not, let me introduce you! Essentially a tall tequila soda with extra lime, the ranch water is more than…The post

[TAG81] Make this spinach salad recipe to serve with your favorite main dishes! This fresh spinach salad features seasonal fruit, creamy goat cheese, toasted pecans,

[TAG82] Appe Recipe | Paddu (Traditional Recipe)It is true that the versatility of a rice-lentil batter, typical of South Indian cuisine, can be used to create a

[TAG83] Creamy and fluffy olive oil mashed potatoes are naturally vegan and perfect as a dairy-free side dish. No milk is needed in this flavourful mash with roasted

[TAG84] Instant Pot Rice Pudding RecipeCreamy, cozy, and super comforting, this recipe for old-fashioned Rice Pudding is made in a jiffy using the Instant Pot. With

[TAG85] ...

[TAG86] Fruit Biscuits (Tutti Frutti Cookies)I’m going to give you a few reasons as to why you should make cookies – they are versatile, customizable, a perfect snack

[TAG87] Chutney Sandwich RecipeGot the ingredients for a delish green chutney and some bread slices at home? How about you bring them together and make this super

[TAG88] Veg Puff Recipe | Indian Curry PuffA lot has been said, in fact argued, on how there’s a difference of skills required for baking versus simple cooking. I

[TAG89] Ready within an hour, this sweet potato kale salad with crispy chickpeas and pickled red...The post Kale Sweet Potato Salad with Crispy Chickpeas, Pickled Red

[TAG90] Who doesn't love a good brownie? They're chocolatey, gooey, and always hit the spot. But have you ever tried tahini brownies? It may sound a bit unconventional,

[TAG91] This coffee smoothie recipe is perfect for busy mornings. You know those days when you have time to make a cup of coffee or a healthy breakfast…but not both?

[TAG92] Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how.

[TAG93] I’ll never forget the first time I tried falafel. Stuffed into pita bread with fresh herbs, crisp veggies, and a big slather of hummus, it was crispy, rich,

[TAG94] These Caramel Apple Empanadas are the ultimate Fall treat! Fresh apples, cinnamon-sugar, and caramel are all wrapped up in a flaky pie crust for a totally

[TAG95] Find over 15 vegan butternut squash recipes in this roundup with options ranging from soup, rich pasta, healthy bowls, roasts, salads & more!The post 15 Vegan

[TAG96] If you're looking for a tasty and healthy breakfast or snack, these banana cranberry muffins are the perfect choice. They're packed with fresh bananas and

[TAG97] These stuffed peppers deserve a spot in your dinner rotation! They’re the perfect combination of comforting and fresh, filled with a delicious blend of rice

[TAG98] If you're looking for a tasty and healthy breakfast or snack, these banana cranberry muffins are the perfect choice. They're packed with fresh bananas and

[TAG99] One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here

[TAG100] This keto cauliflower mac and cheese is not only a culinary delight, but also a perfect choice for those following a low-carb diet. Imagine the cauliflower

[TAG101] Roasted vegan butternut squash soup with apples and pecans is creamy and silky without coconut milk! Ginger, garlic & chili makes it so tastyThe post Roasted

[TAG102] Effortlessly organize your kitchen with these Kitchen Labels Template! Personalized and editable container jar labels for spices and pantry items. Instant

[TAG103] This mango smoothie recipe is like sunshine in a glass! It’s cool and creamy, with a sweet, tangy tropical flavor and the cheeriest color around. It tastes

[TAG104] Good healthy lunch ideas are like gold. In the middle of a busy work day, lunch is the longest break I take. It’s a time to reset, relax, and re-energize to

[TAG105] This warm spiced and clumpy apple cinnamon granola is slow-baked with maple syrup, coconut oil, almond butter, pecans & crunchy apple chips.The post Clumpy

[TAG106] Whether you’re considering eating less meat or giving it up entirely.

[TAG107] Apple pancakes: two words that evoke memories of home and comforting aromas. Imagine pieces of caramelized apples dressed over warm fluffy pancakes, ready to

[TAG108] Explore these actionable tips on what helps with digestion and learn how to enhance gut health and promote overall well-being. Digestion is a fundamental

[TAG109] Looking for guidance on how to make the transition to vegetarian? This article offers invaluable tips to guide you through a smooth and fulfilling shift So,

[TAG110] Sun-kissed tomatoes and a crusty baguette pair up for some magic in this simple Panzanella Salad. It's quick, easy, and packed with Italian inspired flavor -

[TAG111] Craving a warm cinnamon roll, but don't have hours to spend in the kitchen? Enter this Vegan Cinnamon Roll in a Mug. You can whip up a warm, gooey cinnamon bun

[TAG112] Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor

[TAG113] Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started.

[TAG114] Get ready to experience the magic of vegan apple honey! It’s a vegan friendly alternative to traditional honey that’s simple, delicious, and easy to make with

[TAG115] These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and

[TAG116] If you are new to plant based eating or looking for a new recipe to try out, give this vegan walnut taco meat for your next dinner. This walnut taco meat is

[TAG117] Hint: Your energy levels, gut microbiome, and environmental impact all win big.