Butterlicious Butter Bean Hummus
I don't think you're ready for this creamy butter bean hummus! With a hint of lemon and garlic, it's perfect for dipping or spreading. Ideal for a healthy snack with gluten-free bread or fresh veggies.
Details
- Author: CuisineSavvy
- Cuisine: Mediterranean
- Course: Appetizer
- Servings: 6
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Diet: Vegan, Gluten-Free
- Tags: #Vegan, #GlutenFree, #HealthySnacks, #Mediterranean, #PlantBased
Nutritional Values
Hummus and other bean-based dishes like this are nutrient-dense and provide a great source of plant-based protein, fiber, and antioxidants. Beans and legumes are known to help control blood sugar levels, lower cholesterol when consumed in sufficient quantities, and support heart health. This hummus is an excellent, nutritious option that avoids ultra-processed ingredients and provides natural, whole food benefits.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 120 kcal | -- |
| Total Fat | 4 g | -- |
| Saturated Fat | 0.5 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 150 mg | -- |
| Total Carbohydrate | -- | |
| Dietary Fiber | 4 g | -- |
| Total Sugars | 1 g | -- |
| Protein | 5 g | -- |
Ingredients
4 cups cooked butter beans, drained & liquid reserved (or 2 15-ounce cans); 1 to 2 cloves garlic, peeled; Juice of 1 to 2 lemons; ¼ cup tahini (sesame seed paste); Salt to taste; Sumac, paprika, or cayenne pepper, for garnish
Instructions
1. In a food processor, combine the butter beans, garlic, lemon juice, and tahini. 2. Blend until smooth, adding reserved bean liquid as needed to reach your desired consistency. 3. Season with salt to taste. 4. Transfer the hummus to a serving bowl and garnish with sumac, paprika, or cayenne pepper. 5. Serve with gluten-free bread, cucumber slices, carrots, or other healthy dipping options.
Internal Recipes
- Gluten-Free Bread (Health Score: 85)
External Recipes
- Butter Bean Hummus (Health Score: 80)
Allergens
Sesame
HealthScore: 82
The health score reflects the balance of protein, fiber, and healthy fats in this dip. Beans like butter beans are beneficial for blood sugar control and heart health, and sprouting further boosts their antioxidant content. The hummus is made with whole food ingredients, making it an excellent, healthy snack.