Vegan White Bean Hummus Dip Recipe (Gluten Free)
Last Updated on
Ordinary plain hummus recipes? Try this one, which uses standard chickpea (garbanzo bean) hummus recipes using white beans (excellent strawberries, cinnamon beans or navy beans). It’s a standard breakfast hummus recipe made with white bean sprout ingredients including olive oil, garlic and lemon juice, seasoned with a bit of cumin and fresh parsley, but instead of chickpeas, white beans are used for a completely different flavor profile and texture. If you don’t have white pepper on hand, just leave it out or use a sprinkle of regular black pepper instead.
Is it hummus or just bean dip? Without the tahini, it’s still technically not hummus, just regular beans. But whatever you want to call it, it’s high in protein, high in fiber, and can be used with anything you use hummus or bean. Try it as a vegetarian spread instead of a less healthy mayo (hummus works especially well for wrapping sandwiches because it holds together well and doesn’t drip), or use it as a hummus pita for bathing, roasting points, or veggies
Like almost all breakfast hummus recipes, this white bean hummus dip is completely vegetarian , vegan, and is for anyone on any gluten-free diet.
White bean hummus recipe courtesy of Bush® Beans.
What you’ll need
1/2 cup olive oil 1/8 cup garlic cloves, chopped 2 15.8-ounce cans white beans (large bottom beans are best, but cannellini beans or sea filet work well), dried and rinsed 1/4 cup fresh lemon juice 1 tsp. 2 tablespoons chopped fresh parsley 1/2 tablespoon salt (sea salt or kosher salt is always best) 1 teaspoon. white pepper (optional, but adds a nice rich flavor) Pinch of cayenne pepper or paprika (optional)
How to make it
In a small sauce pan, combine olive oil and garlic over medium-low heat until garlic is very lightly browned, being careful not to burn. Allow to cool slightly and add both oil and garlic. Place the white beans in a food processor or blender and add the roasted garlic, lemon juice, cumin and parsley. Process until smooth. While the food processor or blender is running and processing until light and smooth, carefully pour in the reserved olive oil. Call your white bean hummus salt (sea salt or kosher salt is almost always best), white pepper and a touch of cayenne pepper or paprika for a colorful garnish. Serve with cool pita bread, slices of pastry or tortilla chips, or a plethora of fresh chopped veggies: baby carrots or carrot sticks, celery sticks, bell pepper chunks, sliced mushrooms or jicama slices.
Like this white bean hummus recipe? You might want to try this creative sun-dried tomato hummus recipe, or for a reduced-fat version, try this tahini-free black bean hummus .
See also: Why do vegans love hummus so much?
Nutritional guidelines (per serving) Calories 677 Total fat 20 g Saturated fat 3 g Saturated fat 13 g Cholesterol 0 mg Sodium 603 mg Carbohydrate 95 g Fiber 29 g Protein 33 g (The nutritional information in our recipes is calculated from the ingredient database and should be considered an estimate. Individual results may vary.)
