This recipe turned out absolutely stellar! 🙂 I’m super pumped at how delicious this white bean hummus is. I suggest using fresh herbs (if possible) not only to make your hummus more flavorful, but also so that you can gain more benefits from any medicinal properties and nutritional value contained within.
This recipe is especially quick to make once you whip out your food processor and have your ingredients lined up!
With these summer months coming up (unless you live in a tropical climate…then you’re lucky! :)), patio parties, picnics and BBQs are on the rise. This recipe is great dish to bring to a lot of those occasions (even your work potluck), just add some raw veggies, pita chips, tortilla chips, breads — the mix of possibilities are endless!
On a practical note, when you’re food prepping for your busy week — this recipe is super healthy, low-cost, and time-saving. I like to make hummus sandwiches for work because I always take my lunch with me (correction: 99% of the time, I take my own food to work). Making a hummus sandwich is easy, you can either just put the hummus in it, or if you have more time, load up your sandwich with veggies!
Heck, throw this stuff on your burgers even!
Anyway, I got a bit too excited, lol — let’s get to the recipe!
- 1 can (540 ml) cooked white beans (the can says: “Northern Beans”)
- 2 cloves fresh garlic
- 1/8 tsp ground cumin
- 1/2 tsp onion powder
- 2 Tbsp chopped kale (*see note below*)
- 2 Tbsp chopped parsley
- 1/2 tsp regular Herbamare aromatic sea salt (or normal sea salt)
- 1 tsp fresh lemon juice
- 1 tsp olive oil
For the kale: You can either use lightly steamed or frozen. You are welcome to use raw chopped kale too — whatever works best for you. If you use the frozen chopped kale, just rinse it off since you only need 2 tbsp and rinsing it off will remove the ice. Just remember to chop up your steamed or raw kale because it’s hard to measure kale leaves in measuring spoons otherwise.
For the white beans: Rinse off your beans upon opening the can. You can either do this while their still in the can, or dump them in a strainer (or colander) and rinse them off that way.
For the cumin: If you only have whole cumin, measure out an 1/8 tsp, put it in a small baking dish and toast it for a few minutes to release the flavors (optional step…but worth it!). Then, grind it up in a mortar and pestle! And ta da, you’ve got ground cumin! 🙂
Now that all of your ingredients are ready, get your food processor (or hand mixer/magic bullet, etc) and add in all of the ingredients. Mix until all ingredients are well combined (less than 3 minutes), making sure you are keeping an eye on your food processor.
Scoop your freshly made hummus into a bowl or onto a dish and serve with (or inside) any of the following: Grilled veggies, falafel, sweet potato fries, potato wedges, salad, wraps and more!
- White beans give you protein and fiber — 12 grams of protein and 8 grams of fiber per cup
- Garlic gives you antibacterial, anti-parasitic, and immune system boosting properties
- Parsley is anti-inflammatory, contains chlorophyll, and is good for your digestive system
- Kale is low in calories, high in iron, fiber, and chlorophyll. It’s good for your digestive health and is anti-inflammatory
- Lemon juice is very good for alkalizing (making your body’s pH more alkaline) your body and gives you vitamin C
- Olive oil is a healthy fat with a high amount of anti-oxidants
I hope you enjoyed this recipe and try it for yourself! 🙂 Leave a comment below letting me know how your hummus turned out and if you put your own spin on my recipe.
Peace & Health,