White Bean Hummus

By Ashley Jean June 4, 2023 26 mins read 96 Views

This recipe, which is a slight adaptation of Plant Based Delicious from Ashley Madden, 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 appetiser? 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 a hint of tahini. This will take your snacking to a whole new level. 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 need to make this white bean hummus
Essential Ingredients
How to Make White Bean Hummus?
What to Eat with Hummus
How to store leftover bean hummus
FAQ
You can also try these other delicious dips and creamy beany recipes
About the Author

Why you need to make 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, crackers and breads.
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.

Essential 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 fiber, starch, and protein. A good source of folate as well as iron, zinc and magnesium.
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.

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. (Hopefully!)

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-rich 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 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 a sealed hummus container for up to four months. However, the texture and taste may change once it is thawed.

FAQs

Is it possible to make this white bean Hummus without Tahini?

Yes, you sure can! Cashew butter is a great substitute for tahini, whether you are allergic to it or don't enjoy the taste. Cashew butter has a milder taste, but still provides the same creaminess and plant fat.

Can lime juice be used instead of lemon juice?

Yup. The flavor will be slightly different, but you'll still get the acid and tart taste. You could use apple cider vinegar in a pinch. This would change the taste profile.

Can I substitute the navy beans for great northern or cannellini?

Definitely! This recipe would work with any starchy white bean. Save some brine to mix with the beans. The hummus will be lighter and creamier if you use aquafaba.

What can I use instead of chickpeas to make hummus?

You can make hummus with any bean, but to get a similar colour, choose white beans such as navy beans, cannellini beans and great northern beans. Try black beans, green peas, or kidney beans for a more adventurous version of hummus.

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!
This Epic Hummus Board with Hummus Crostini is the perfect appetizer for those who love fun, festive treats.
Lunches that are super tasty and satisfying include recipes like the Rainbow Lavash Wrap or Creamy Hummus Pasta.

Creamy White Beans Hummus

This bean spread is multi-purpose. You can use it as a dip for vegetables, on sandwiches or stirred into pasta. It is creamy and has a hint of extra garlic. Navy beans are my favorite because of their mild flavor. These beans are also an excellent source of iron. This recipe makes 3 1/3 cups hummus.

Course Snack or Appetizer

Cuisine Mediterranean

Keyword white bean spread, no oil hummus

Prep Time: 5 Minutes

Total Time: 5 Minutes

Servings 4

Calories 273 Kcal

Ashley Madden Author

Equipment

Food processor

Ingredients

1 Can of navy beans, 15.5 ounces
1 or 2 cloves crushed and peeled
2-3 tablespoons fresh lemon juice
6 tablespoons stirred tahini or cashew butter
1/2 teaspoon sea salt or more to taste
Water if needed

Instructions

Combine the garlic, lemon, tahini and salt in a food processor. Continue processing for a few moments until smooth.
If needed, thin the hummus with water. Add one tablespoon at a tim. The hummus should be thick and creamy.

Notes

This recipe has been slightly adapted to Plant Based Delicious, by Ashley Madden. It was adjusted for a can of white beans.

Nutrition

Carbohydrates: 11g

Next time you crave a dip as creamy as butter, but without any butter (because we're all dairy-free), grab this delicious white bean hummus. It will take you to a world full of flavors. Your taste buds will love it, and your vegetables will dance with joy in the creamy goodness.

About the Author

Ashley Maddens, a plant-based food chef and photographer is also a holistic nutritionist certified by the American Holistic Nutrition Association and a pharmacist specializing in wellness. Ashley Maddens' delicious recipes and photographs can be found on Forks Over Knives Magazine, One Green Planet Magazine, Vegan Lifestyle Magazine, and many more. Visit her website or follow her on Instagram.

This White Bean Hummus is adapted from Ashley Madden's Plant-Based Delicious Cookbook. Page Street Publishing Co.

White Bean Hummus first appeared on World of Vegan.

By: Gina House
Title: White Bean Hummus
Sourced From: www.worldofvegan.com/white-bean-hummus/
Published Date: Sun, 04 Jun 2023 15:00:00 +0000

Leading a healthier lifestyle starts with understanding the power you have to control your own destiny. At Paleovsketo.com, we believe that a plant-based diet is key to achieving optimal health and wellness.

Our goal is to empower our community to embrace their bodies, their diets and life decisions with confidence, grace and integrity. We provide knowledge on nutrition trends ranging from paleo and keto diets to mindful meditation, intermittent fasting, and weight loss. Through education, inspiration and empowerment, our mission is to revolutionize the way people think about healthy eating.

Join us by sharing stories, passions, recipes and more with our community. All contributions are welcome - just email us at [email protected]! Let's take charge of our health together and revolutionize the future of nutrition!

Frequently Asked Questions

What are the benefits to a plant-based lifestyle?

A plant-based diet offers many benefits such as improved heart and digestive health. It also provides energy, reduced stress hormones and possible environmental protection. Plant-based proteins are legumes, beans (whole grains), nuts, whole grains, soy-based products, and other plant-based foods that have higher fiber levels and lower amounts of saturated fat than animal protein. Vitamins, minerals, antioxidants, vitamins and other beneficial substances can be found in plant-based diets. These can help to protect against cell damage due to inflammation and oxidative stress, which can lead into chronic diseases like heart disease and cancer. Increased fiber intake can promote gut bacteria growth and support digestive health. Research shows that a plant based diet may be able to improve moods by reducing stress hormones. Additionally, transitioning away from animal proteins is gaining popularity as an alternative way to combat environmental damage caused by factory farming.

What other protein sources can I use instead of meat?

Protein is an integral part of a healthy diet. Both animal- and vegetable-based sources can provide protein. The most common plant-based sources of protein include legumes and nuts, seeds, grains, tofu and tempeh, beans and lentils, seitan, wheat gluten, and hemp seeds. The high amount of antioxidants in many fruits or vegetables can have anti-inflammatory effects. 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 the same as vegan diets?

A plant-based diet can be very different from a vegan diet. A plant-based diet consists of an eating plan that emphasizes whole grains, fruits, vegetables, legumes and nuts. This eating pattern typically eliminates or dramatically reduces the consumption of animal products such as meat or dairy, but small amounts of animal proteins may be included. Veganism, on the other hand is a lifestyle choice that focuses exclusively on plant-based nutrition and avoids products such as clothing or cosmetics made from animal products. While vegans might choose to eat a plant-based diet, these are two distinct concepts.

What are some great sources of protein in a plant-based diet.

On a plant-based diet, legumes like chickpeas and beans are excellent sources of protein. Many of these plant-based proteins provide fiber in addition to essential micronutrients like vitamins and minerals. A plant-based diet may include omega-3 fatty oils such as flaxseeds (chia seeds), walnuts, hemp seeds and chia seed.

Can I eat a diet that is plant-based and still eat eggs?

No, eggs are not permissible on a plant-based diet. This dietary lifestyle eliminates all animal products, including meat, fish, poultry, and eggs. Many vegan alternatives to traditional egg-centric dishes have similar taste and texture, but do not rely on animal products. Tofu scrambles, omelets, and chickpea flour are excellent breakfast dishes that look and feel like eggs. However, they also contain plant-based proteins. You can use aquafaba (the liquid found inside a can chickpeas) to substitute eggs for vegan egg whites when making meringues. Additionally, egg replacers like flaxseed meal or chia seeds mixed with water substituted for one large egg can help keep non-vegan recipes intact without sacrificing taste.

Is it possible to sustain a plant-based diet?

Plant-based diets are becoming increasingly popular for their health and environmental benefits. Because it causes less pollution than foods made from animal products, a plant-based diet can be more sustainably. Plant-based foods are also more sustainable than those made from animal products. They require less inputs to grow and produce their food. Furthermore, animals raised in commercial farms often consume large amounts of water and land as well as fossil fuels. There have been some environmental consequences of livestock production that are associated with global warming. Introducing more plant-based meals into your weekly rotation could reduce one's carbon footprint while supporting healthier, more environmentally-friendly practices.

Statistics

Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)
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)

External Links

How To

How to navigate social situations while on a plant-based diet?

Transitioning to a plant-based diet inevitably requires navigating social situations, such as eating out with friends and family. To ensure you can stick to your chosen dietary lifestyle while still having enjoyable meals, take proactive steps before dining out. Before you dine out, confirm the options. Not all restaurants are vegan-friendly.

Talk to your friends and family about vegan options. This will help you avoid ordering errors at the restaurant, as well as avoiding awkward explanations or misinterpretations about your dietary restrictions. You can have faith in your chef and trust their judgement when making vegan dishes. If necessary, you can chat with them to help them better understand your needs.

If you are attending parties or events where vegans may not be well-known, make sure you have plenty of healthy snacks and drinks that aren't made from animal products. It is a great way to show your support! Your non-vegan relatives will soon be able to adopt a vegan diet. It is important to recognize the small gestures they make regarding a plant-based diet.

It can be difficult to navigate social situations while following a vegan diet. You will eventually get used to it. Every effort you put into gradual improvement results in small steps.