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  • Garbanzo & White Bean Hummus
  • Author avatar
    Kristen Bocanegra
  • Good Food Recipes
Garbanzo & White Bean Hummus

While the origins of hummus may still be up for debate, there is one thing everyone can agree on - it's one of the most delectably healthy “dips” on the planet.

Garbanzo & White Bean Hummus

Kids dig it (fun), athletes thrive on it (potassium, protein, B Vitamins) and adults praise it as a simple conduit for eating more veggies. We love it for pregnant and nursing moms because it’s an easy go-to snack that is wonderfully balanced with complex carbohydrates, lean proteins and healthy fats. It also has a low Glycemic Index (GI) and is filled with vitamins and minerals essential for new and expecting moms, like Folate, Iron and Calcium to name a few. Add to that the healthy benefits of garlic, turmeric and cumin along with the milk making power of garbanzo beans, white beans and tahini (sesame seed paste), and you have one truly incredible snack.

Since hummus is easy to prepare and worlds better for you than the prepackaged version, why not make it yourself? Simply gather your ingredients, pour lots of love into your food processor/blender and make momme meals Garbanzo and White Bean Hummus. It truly is a healthy snack the whole family will enjoy!

 

 Garbanzo & White Bean Hummus
Recipe Facts

Yield
1 1/2 cups

Prep Time
15 min

Cook Time
0 min

Total Time
15 min

Nutritional Benefits
  • B6 (Pyridoxine)
  • Calcium
  • Copper
  • Fiber
  • Folate
  • Iron
  • Magnesium
  • Manganese
  • Phosphorus
  • Potassium
  • Protein**
  • Vitamin C
  • Vitamin E
  • Vitamin K

Dietary Info

 

 

Ingredients
¾ cups cooked garbanzo beans (approx. 1/2 15oz can or pouch)*
¾ cups cooked white beans (approx. 1/ 2 15oz can or pouch)*
2 tablespoons fresh squeezed lemon juice (1 lemon)
3 cloves garlic
¼ cup olive oil
2 tablespoons pine nuts
1 tablespoon tahini (sesame seed paste)
2 tablespoon water
½ teaspoon cumin (additional pinch for topping)
¼ teaspoon turmeric
½ teaspoon sea salt
1 tablespoon of pomegranate seeds (optional)
1 tablespoon fresh chopped parsley

* When buying precooked beans, always buy beans with no added salt and choose those sold in pouches not cans.

Directions
Place all the ingredients in a food processor or high powered blender.
Note: If you’re using a high powered blender you will need to double the recipe to ensure you have enough mixture to cover the blades.

Garbanzo & White Bean Hummus

Blend the ingredients until smooth, scraping down the sides a few times and adding water as needed.

Garbanzo & White Bean Hummus

Place the hummus in a bowl and top with a drizzle of olive oil, a pinch of cumin, a few pomegranate seeds, and some fresh parsley. You can also top with toasted pine nuts or chopped sundried tomatoes, which are a great source of iron and potassium.

Serve with your favorite breads and veggies.

Garbanzo & White Bean Hummus

Tip: Hummus will keep for one week in your fridge. It also FREEZES beautifully. To freeze, skip the toppings and place the blended hummus in an airtight container. Package your hummus in portion sizes that makes sense for you and your family and put them in the freezer. Just give it a good stir. Once thawed, add toppings and enjoy.

How to Use: Hummus is not just for dipping. Use your hummus to make Hummus Pizzas. Start with a toasted whole wheat pita , use your hummus as your "sauce" and top with any chopped vegetable you have in the fridge. Try a Greek version with kalamata olives, red onions, feta (pasteurized), spinach, cucumber, avocado and tomato. Or use last night's left overs like roasted carrots, parsnips and garlic topped with pasteurized goat's cheese and parsley. Gluten Free? Skip the bread altogether and make lettuce wraps. The sky's the limit and the taste is always incredible. Have fun!

Garbanzo & White Bean Hummus

  • Author avatar
    Kristen Bocanegra
  • Good Food Recipes

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