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    Home » Sides + Appetizers

    Easy & Creamy White Bean Hummus

    September 18, 2020 by Kathryn Leave a Comment

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    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
    • tahini
    • garlic powder
    • salt
    • onion powder
    • lemons

    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

    xox,

    kathryn

    As always, if you make anything from the blog, be sure to let me know! I love hearing from you in the comments on this post below or find Worn Slap Out on Facebook, Instagram, or Pinterest!

    White Bean Hummus

    White Bean Hummus (or cannellini bean hummus) is so creamy and healthy -- making it the perfect, guilt-free snack.
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    Course: Appetizer, Snack
    Cuisine: American, Italian
    Keyword: healthy snacks, snack food, white bean hummus
    Prep Time: 5 minutes minutes
    Total Time: 5 minutes minutes
    Servings: 4 people

    Ingredients

    • 1 can cannelini beans 15 oz, drained (SAVE liquid) and rinsed
    • 3 tablespoons tahini
    • juice of 1 or 2 lemons
    • ½ teaspoon garlic powder
    • ½ teaspoon onion powder optional
    • ½ teaspoon salt
    • 2 tablespoons extra virgin olive oil

    Instructions

    • 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.

    Notes

    This recipes makes 1 ½ cups. 
    Storage: Store leftover hummus in an airtight container in the refrigerator for up to 7 days. 
    *If you forget to reserve the bean liquid when draining (it happens to the best of us), just add water instead. 

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    picture of kathryn, owner of worn slap out food blog.

    Hi, I'm Kathryn! Welcome to Worn Slap Out, a Southern-inspired recipe corner for busy people on the go. As a mom of two littles who also loves food, I need meals on the table ASAP but I also want to eat well. Here, you'll find quick, easy, and reasonably healthy meals you can make in a flash. Other loves include Georgia football, cake of all kinds, and elastic waistbands.

    More about me →

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