Kale White Bean Hummus Dip Recipe
Description:
Hummus, the classic Middle Eastern dip, is traditionally made with chickpeas, tahini (sesame paste), olive oil, and various flavorings. However, there are endless variations of this beloved dish, including those made with white beans, black beans, and more. Kale White Bean Hummus is an exciting twist on the traditional recipe. This veggie-packed hummus dip is not only nutritious but also simple to make, utilizing white beans and kaleβboth of which are loaded with antioxidants, protein, and fiber. Instead of tahini, this recipe calls for Greek yogurt, making it even more accessible. This protein-rich dip is perfect for a mid-afternoon snack, a post-workout treat, or served as a flavorful addition to any gathering. Pair it with fresh veggies or baked pita chips for a wholesome, satisfying bite!
Cuisine: Mediterranean
Course: Snack
Diet: High Protein, Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| White beans (cooked) | 1 cup (150 grams) |
| Kale | 1/4 cup (roughly chopped) |
| Cumin powder (Jeera) | 1/4 teaspoon |
| Garlic powder | 1/4 teaspoon (or 4 cloves garlic, crushed) |
| Lemon juice | 1 teaspoon |
| Salt | To taste |
| Tahini or Greek yogurt | 1 tablespoon |
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Servings: 4β6 servings
Instructions:
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Blend the Beans and Kale: Start by adding the cooked white beans and kale to a blender or food processor. Pulse them a few times to mix them together, breaking down the kale into smaller pieces.
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Add the Flavors: Add the Greek yogurt (or tahini, if preferred), cumin powder, garlic powder (or fresh garlic), lemon juice, and salt to taste. Blend all the ingredients together until you achieve a smooth, creamy consistency.
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Adjust Consistency: If the hummus feels too thick, add a bit more Greek yogurt or tahini to help it blend smoothly. You can also add a splash of water if needed.
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Chill and Serve: Once the hummus is ready, transfer it to a bowl and refrigerate it for a few minutes to chill. Serve with your favorite fresh veggies, baked pita chips, or even as a spread for sandwiches and wraps.
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Storage: Store any leftover hummus in an airtight container in the refrigerator for up to 2β3 days. Keep in mind that due to the fresh vegetables in the dip, it wonβt stay as fresh as traditional hummus, but it will still be delicious!
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Serving Suggestions: For an appetizer at your next party, serve this Kale White Bean Hummus Dip alongside homemade Pita Bread and a vibrant Baba Ganoush for a Mediterranean-inspired spread your guests will love.
Tips and Variations:
- Extra Spice: For a more robust flavor, you can add a pinch of smoked paprika or a dash of cayenne pepper to give the dip a little heat.
- Lemon Zest: Add a teaspoon of lemon zest to enhance the citrusy flavor.
- Texture: If you prefer a chunkier texture, pulse the ingredients less to leave some small bean pieces.
This Kale White Bean Hummus Dip is a fantastic, nutritious alternative to traditional hummus, offering a fresh twist on a Mediterranean classic. With its simple ingredients and easy preparation, itβs perfect for anyone looking for a healthy, high-protein snack or appetizer.
