Reduced-Guilt Hummus


Reduced-Guilt Hummus

This is one of my go to dips for gatherings, from Girl’s Night-In to Sunday Football parties—it is a crowd favorite. Who doesn’t love a good dip? Add in all those fun dippables (yes, I made up that word) and you have a party in your mouth!

Dips are my favorite food group. Oh yes, I said it…dips are a food group. Freaky Nasty was on to something when they sang “When I dip you dip we dip.” This song is my inner foodie anthem.

Due to my Bosnian background, I am drawn to Mediterranean and Baltic foods, with that being said… HUMMUS. Glorious. HUMMUS. You are one of the tastiest dips. I decided to make a healthier version of this favorite so that I didn’t have to feel ashamed when I licked the food processer, spatula, and blades of the food processor clean. Oh yes. I went there.

I also love this recipe because you can sub any canned beans you have in the pantry, I’ve even made versions with kidney beans and black beans, but that is a post for a different day.

Bon Appeteek fellow dip-lovers.

Note: You can also flavor the hummus with pickled or fresh jalapenos for some spice. If you’re feeling more on the Italian flavor profile then add 1-2 tbsp of sun-dried tomatoes in oil, 1-2 tbsp roasted red pepper, or 1-2 tbsp pesto. This recipe lends itself well to your creativity!

 

Prep Time: 5 minutes

The Players:

15 oz can 50% reduced sodium white beans (you can sub cannelloni or garbanzo beans)
1 lemon, juiced
1-2 cloves garlic
1 T cumin
¼ C extra virgin olive oil (up to 1/3 C, depending on consistency desired)
salt and cracked pepper to taste
The Rules:

  1. Drain and rinse the canned beans.
  2. Place beans in the food processor with remaining ingredients. Start with ¼ cup olive oil and pulse/chop until a smooth consistency forms (add more if desired once you run the food processor for a couple minutes).
  3. Serve with pita chips, veggies, veggie chips, as a sandwich spread, on salads, or by the spoonful. No shame.

One thought on “Reduced-Guilt Hummus

  1. […] I will usually use garbanzo beans (chickpeas); however, white bean hummus has an amazing creamy texture.  Here’s a white bean recipe for you: https://bonappeteek.com/2014/10/12/reduced-guilt-hummus/ […]

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