White Bean Hummus
Hummus is one of those foods that most people love, but many people don’t make on their own. I’m here to tell you that it’s SUPER easy and very cost-efficient. Storebought hummus can range anywhere from $3-6 per container, but when you make it, you can bring your cost down to just about $1! Better yet, it’s even cheaper if you go the route of soaking and cooking your beans instead of buying the canned variety.
Because I choose not to eat meat, I often find or create recipes that use beans and lentils. Beans provide fiber and protein and can bulk up your meals without adding a lot of extra calories. Fiber is lacking in many people’s diets, but it is super important for blood sugar regulation, weight management, and digestive regularity.
There are lots of other great high-fiber foods to add to your diet aside from beans, including split peas, lentils, figs, artichokes, acorn squash, raspberries, and blackberries. Chia seeds, flax meal, and quinoa can also add a boost of fiber to your meals. Ideally, you should be aiming for 25-30 grams of fiber in your diet each day.
Being a bean-based food, hummus is a great condiment to add to your rotation. Typically made with chickpeas, this version is made with white beans (because sometimes you have white beans in your cupboard but no chickpeas!) and just as tasty. Use it as a dip for your favorite veggies, spread it on your toast in the morning, or use it as a condiment for veggie burgers. You could even thin it out with water and use it as a healthy salad dressing!
Even better - flavors are totally customizable. This is a pretty classic version but feel free to spice it up! Add fresh herbs like dill or basil or swap the spices. You can even sub white beans into the Pizza Hummus recipe.
White Bean Hummus
Makes about 1 1/2 cups
¼ c tahini
Juice of 1 ½ lemons
1 small clove garlic
1 can white beans, drained and rinsed
¼ tsp paprika
2-3 TBSP olive oil
Salt & pepper to taste
Add tahini and lemon juice to food processor and process for about a minute, scraping down the sides halfway through. Add remaining ingredients and process until smooth, adjusting the seasoning as desired.