Bored With Hummus? How to Make a Healthy White Bean Spread

Hummus is one of the most popular foods in the world, and for good reason.  Dating back thousands of years to ancient Egypt, hummus is a protein and fiber rich spread that is traditionally made from 4 simple ingredients: chickpeas (or modernly called Garbanzo beans), tahini (sesame seed paste), garlic and lemon juice. 

 

Hummus can be eaten on bread or toasted pita, and is used as a spread for sandwiches, meats and veggies.

Traditional chickpea hummus is certainly the king of all hummus, but there are variations within the bean family that can produce hummus of a different flavor.  The most popular is made with white beans.  White beans (or haricot beans) are a higher source of fiber than chickpeas and slow the metabolism of glucose, which is an important metabolic function for diabetics or pre-diabetics.  White beans also have a much milder taste than chickpeas.

Hummus: To Tahini or Not Tahini

Tahini is made from crushed sesame seeds that have been ground into a paste.  Tahini is one of the main ingredients for hummus, and although it can’t be substituted, it can be omitted from the recipe.  Although low in saturated fat, Tahini is still high in fat (17-20 grams per 1 ounce serving), and should be eaten in moderation.  In addition, tahini has a bold, musky flavor that many people aren’t fond of. 

 

The following hummus recipe is made without tahini, but you can add 1/3 cup if you prefer.  This recipe uses uncooked white beans that need to be soaked overnight. If you are pressed for time, however, you can use canned beans.

This makes about 3 cups of hummus. Here’s what you’ll need.

Ingredients:

    2 cups white beans, soaked overnight in 6 cups of water to cover
    1/4 cup lemon juice
    1 teaspoon salt
    2 cloves garlic, halved
    1 tablespoon olive oil
    1 pinch paprika
    1 teaspoon minced fresh parsley

Directions:

Note: If you are using uncooked beans, do not drain the water the beans have been soaking in, but use it to cook the beans for 45 minutes at a rapid boil.  The beans are ready when they can be cut in half.

When fully cooked, drain and transfer the beans to a food processor (a blender will work fine).  Add the lemon juice, garlic, salt and olive oil and blend until smooth.  Hummus can be eaten warm, or put in the refrigerator for 1 hour to be served chilled.  Before serving, top with a pinch of paprika and minced parsley.  For a spicier hummus, you can add a small red chile or a dash of cayenne pepper while blending.

Hummus will stay fresh refrigerated for 3-4 days, or can be kept in the freezer for a month.  If the hummus starts to dry out, add a little olive oil and stir briskly before serving.

 

Serve along side a toasted baguette, pita chips, dipping veggies such as carrots and celery, or as a spread in a variety of middle eastern food dishes.

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