SIMPLE WHITE BEAN HUMMUS

White bean hummus is a delightful and nutritious dip that offers a creamy texture and a mild, nutty flavor. It’s a variation of traditional chickpea hummus and has gained popularity for its unique taste and versatility. Let’s explore what it is, its history, components, preparation steps, and the time needed to make it.

What is White Bean Hummus?
White bean hummus is a dip made from pureed white beans, typically cannellini or Great Northern beans, blended with tahini, lemon juice, garlic, and various seasonings. It offers a creamy and slightly milder alternative to the traditional chickpea-based hummus.

History:
While traditional chickpea hummus has roots in Middle Eastern cuisine, white bean hummus is a more recent adaptation that has gained popularity in Western countries. It’s known for its versatility and the ability to pair well with various flavors and ingredients.

Components:
The key components of white bean hummus include:

1. White Beans: Cannellini or Great Northern beans are the primary choice for this hummus.
2. Tahini: A paste made from ground sesame seeds, which adds creaminess and depth of flavor.
3. Lemon Juice: Provides acidity and a bright, fresh taste.
4. Garlic: Adds a distinctive savory flavor.
5. Olive Oil: Enhances the creaminess and contributes to the overall flavor.
6. Seasonings: Typically include salt, ground cumin, and paprika.

Steps to Prepare White Bean Hummus:

Note: The following steps are for a basic white bean hummus. You can adjust flavors and add various ingredients for different variations.

Ingredients:

• 2 cans (15 oz each) of white beans, drained and rinsed
• 1/4 cup tahini
• 3 tablespoons lemon juice (adjust to taste)
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• 1/2 teaspoon ground cumin
• Salt to taste
• Paprika and olive oil for garnish

Instructions:

1. Blend White Beans: In a food processor, combine the white beans, tahini, lemon juice, minced garlic, olive oil, ground cumin, and a pinch of salt.

2. Blend Until Smooth: Process the mixture until it reaches a smooth and creamy consistency. You may need to stop and scrape down the sides of the bowl to ensure everything is well combined.

3. Taste and Adjust: Taste the hummus and adjust the lemon juice, salt, and other seasonings to your preference. If it’s too thick, you can add a bit of water or olive oil to reach your desired consistency.

4. Serve: Transfer the white bean hummus to a serving bowl. Drizzle with olive oil and sprinkle paprika on top for garnish. You can also add a few whole white beans or fresh herbs for an attractive presentation.

Preparation Time:
Making white bean hummus typically takes around 10-15 minutes, depending on your experience and the equipment you have on hand. It’s a quick and easy dip to prepare, perfect for various occasions and snacking.

Enjoy your homemade white bean hummus as a dip with pita bread, fresh vegetables, or as a spread in sandwiches and wraps. Its mild and creamy flavor makes it a versatile addition to your culinary repertoire.

Certainly, here are the nutrition facts and health information for a serving (about 2 tablespoons) of simple white bean hummus:

Nutrition Facts:

• Calories: Approximately 50-70 calories per 2 tablespoons, depending on specific ingredients and serving size.
• Total Fat: About 3-5 grams, primarily from healthy fats like olive oil and tahini.
• Saturated Fat: Minimal, typically less than 1 gram.
• Cholesterol: 0 milligrams.
• Sodium: Around 100-150 milligrams, mostly from added salt.
• Total Carbohydrates: Approximately 5-7 grams.
• Dietary Fiber: About 1-2 grams.
• Sugars: Minimal, usually less than 1 gram.
• Protein: Around 1-2 grams.
• Vitamins and Minerals: Hummus made from white beans is a good source of various nutrients, including folate, iron, magnesium, and potassium.

Health Information:

1. Rich in Protein: White bean hummus provides a modest amount of protein, making it a good choice for vegetarians and vegans looking to increase their protein intake.

2. Heart-Healthy Fats: The inclusion of olive oil and tahini provides healthy monounsaturated fats, which can help support heart health when consumed in moderation.

3. Fiber: While not exceptionally high in fiber, white bean hummus still contributes to your daily fiber intake, aiding in digestive health.

4. Low in Saturated Fat and Cholesterol: It contains minimal saturated fat and no cholesterol, which is beneficial for heart health.

5. Micronutrients: White beans are rich in various vitamins and minerals, including folate, iron, magnesium, and potassium. These nutrients play important roles in overall health.

6. Versatile and Nutrient-Dense: White bean hummus can be part of a balanced diet, providing essential nutrients while being versatile enough to use as a dip, spread, or addition to various dishes.

7. Consider Sodium Intake: Be mindful of the sodium content, especially if you’re on a low-sodium diet. You can reduce salt in the recipe to make it even healthier.

Remember that the specific nutritional content can vary slightly depending on the brand of ingredients used and any variations you make to the recipe. However, in general, white bean hummus is a nutritious and delicious option to include in a balanced diet.