White bean hummus
Sunday, February 4, 2018
Traditional hummus is made with chickpeas (also called garbanzo beans). This recipe uses white beans. It gives it a great mild flavor that lets the blast of lemon come through, and it’s very easy to make. Serve with carrot and/or celery sticks for a great snack or lunch.
Serving Size: ¼ cup
Prep Time: Dried beans: 24 hours, Canned beans: 10 minutes
Cook Time: (to cook dried beans) 1 hour 30 minutes
Total Time: 15 minutes (once beans are cooked)
· 3 cups dried white beans (Great Northern beans or other white bean) (can use canned, see note below)
· ½ cup lemon juice (more if you like lemon)
· 2 tablespoons olive oil to taste
· ⅔ cup Tahini
· Salt and pepper to taste
· Olive oil for drizzling
1. Soak the beans overnight covered in water.
2. Cook beans slowly (a slow cooker works well) until very done. They should be very mushy when you smash them between your fingers. Drain. (Note: you can use 3 cans of canned beans – rinse, drain well, and cook until very mushy.)
3. In food processor or Vitamix style blender, place all the beans and process with some of the lemon juice and olive oil, adjusting as needed for taste and consistency.
4. Add water as needed to make a smooth mixture. Process well until very smooth.
5. Place the smooth mixture in a bowl and add the tahini. Stir well and adjust with water for texture.
6. Add salt and pepper to taste.
7. Drizzle with olive oil.
Nutrition Information per Serving: (Based on ¼ teaspoon salt and ¼ teaspoon pepper)
Serving Size: ¼ cup; Vegetables: ¼ cup; Fruits: 0 cups; Calories: 141 calories; Carbohydrates: 12 grams; Fiber: 3 grams; Protein: 6 grams; Fat: 8 grams; Sodium: 57 mg
For more details about the Med Way and examples of recipes to help you swap your fat, visit the following website: http://medinsteadofmeds.com . Videos are available that will walk you through each step of eating the Med Way.
Cooperative Extension’s Family & Consumer Science department is available to help you learn how to prepare healthy meals that meet recommendations included in the National Dietary Guidelines for Americans. For more information, contact the Pasquotank Cooperative Extension Center at 252-338-3954. Visit Pasquotank Cooperative Extension on the web: https://pasquotank.ces.ncsu.edu , Like us on Facebook: NC Cooperative Extension-Pasquotank County Center or follow us on Twitter: http://twitter.com/PasquotankCES .