This white bean hummus (cannellini bean hummus) is made in under 5 minutes and is a perfectly creamy, garlicky snack to have around — and feel good about eating it!
Well, the Peloton came a couple of weeks ago, and I’m over here changing my lifestyle significantly and sweating to Cody talking about the Backstreet Boys most days. I have cut back on my junk snacking, which is just so hard to do when you work from home. Those Cheez-Its my kids eat — yep. Those. Those are easy to grab when you’re in Zoom hell. While I have no problem with those snacks in moderation, I really needed to prepare our kitchen for healthier options.
What is it about working out that makes you want to eat better? I guess you don’t want to ruin the hard work you’re putting in? I’m not mad about it.
This white bean hummus (or cannellini bean hummus…whatever you want to call it) has been a snack-time favorite lately. It’s so creamy you feel like you’re eating something substantial (i.e., you won’t be hungry in 10 minutes) but super healthy. And there’s plenty of garlic and lemon notes — always my favorite flavor combo. Finally, it takes less than 3 minutes to throw together. Now THAT ain’t bad.
Ingredients You Need
This is all you need:
- cannellini beans — from the can!
- olive oil
- garlic powder
- onion powder
White Bean Hummus Without Tahini
If you don’t like the taste of tahini (it’s hit or miss with my children), you can substitute sesame oil instead in this recipe.
Why is Hummus Good for You?
Hummus (the traditional version and this white bean version) is high in good fat thanks to the sesame seeds in tahini and olive oil. It’s low in carbohydrates and is an amazing source of plant-based protein.
Unrelated to the actual hummus, this hummus is so good it also forces me to get in my vegetables if I can convince myself that carrots and celery taste better than pita chips.
White Bean Hummus v. Chickpea Hummus
What’s the friggin’ difference?
Traditional hummus is made with chickpeas, of course. In fact, the word hummus is Arabic for chickpeas, but white bean or cannelini spread doesn’t seem that enticing, so I’ve taken a some liberty here.
Chickpeas are a denser bean and have a slightly gritty quality. Cannelini beans are much softer and make a very smooth, creamy dip. Cannelini beans also have a higher amount of fiber and protein compared to chickpeas, so you could also argue this hummus is even better for you than traditional hummus.
This recipe calls for a good ole can of cannelini beans. Just one can makes this magic. No need to soak beans overnight or any of that shenanigans.
How to Use Your Hummus
- Part of a football dinner with different apps, including these Crispy BBQ Chicken Wings
- On chicken burgers instead of mayonnaise Fresh fruits and vegetables
- Dip for chicken and veggie kebobs
- On a sandwich in lieu of mayonnaise
- In deviled eggs instead of mayonnaise
- Spread on a piece of white, flaky fish with lemon slices
White Bean Hummus
- 1 can cannelini beans 15 oz, drained (SAVE liquid) and rinsed
- 3 tablespoons tahini
- juice of 1 or 2 lemons
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder optional
- 1/2 teaspoon salt
- 2 tablespoons extra virgin olive oil
- Place ingredients in food processor and blend until combined. Slow add in 1 Tablespoon of the reserved bean liquid* until it reaches your desired consistency and creaminess (I usually add 3 Tablespoons).
- Give it a taste — and ensure it doesn't need anything else. Consider white black pepper for a little kick, more lemon, more tahini for nuttiness, or salt. Serve with crackers, on bread, with carrots and celery, or bell peppers at room temperature or cold.