7-Ingredient Easy White Bean Hummus. Deliciously creamy, healthy, vegan, and gluten-free. Rich in plant-based protein, and lasts for up to 5 days in the refrigerator. The perfect snack with pita chips, or add to veggie bowls for more protein.
Step aside garbanzo beans! We're increasing protein and creaminess with white beans instead. This creamy cannellini bean hummus is packed with protein, fiber, and iron. Make a big batch for the week and add it to your meals for a protein boost. It tastes better each day as the flavors meld in the refrigerator.
This easy hummus recipe was inspired by my 5-Minute Avocado Spread on this site, as well as this gluten-free Roasted Red Pepper Dip (Muhammara). Serve creamy white bean hummus with my 7-minute Homemade Chili Crisp recipe and crudité veggies for the perfect side dish.
Jump to:
👩🏼🌾 Ingredients
- White beans add protein, iron, and fiber to this creamy hummus. Cannellini beans have more protein than the other white beans, but all varieties work.
- Tahini has a nutty flavor and a creamy texture. It is a paste made from ground sesame seeds. It's rich in healthy fats, protein, fiber, as well as calcium, and iron. It's a staple ingredient in classic hummus.
- Lemon juice and zest add a bright, citrusy note.
- Toasted coriander and cumin seeds enhance the flavor and aroma of this hummus. However, ground spices will also work in this recipe.
- Mellow miso (optional) is known for its rich umami flavor. It's savory, and meaty, and makes this dip even more delicious.
- Garlic is soaked in lemon juice to mellow the sharp, pungent flavor of fresh garlic. Skip this step if short on time.
- Extra-virgin olive oil (not shown) adds to the creaminess and luxurious texture of this white bean hummus. Use a good quality extra-virgin olive oil for the best flavor.
See the recipe card for quantities.
🍃 Substitutions
- White beans - use cannellini, navy, Great Northern, or butter beans
- Coriander seeds - use ground coriander instead
- Cumin seeds - use ground cumin instead, or omit and double the coriander
- Mellow miso - use nutritional yeast instead, or omit it entirely
Serve with my low-carb Kale Chickpea Salad, and baked pita, for a complete meal. For more easy protein sides, visit my Vegan Side Dish Recipes page on this site.
📖 Instructions
Step 1. Pulse the garlic in a food processor until minced. Scrape the bowl and add the lemon juice and a sprinkle of lemon zest. Set aside for 10 minutes so the garlic mellows in flavor (optional).
Step 2. Toast the coriander and cumin seeds (if using) over low heat in a skillet for about 2 minutes, or until fragrant.
Step 3. Transfer the seeds to a mortar and grind them until a powder forms. Set aside.
Step 4. Transfer the tahini and ice water to the food processor.
Step 5. Pulse until smooth.
Step 6. Add the beans, coriander, cumin, and miso. Pulse until smooth, scraping the bowl occasionally.
Step 7. With the machine running, add the olive oil until the desired creaminess. Season with salt to taste. Top Creamy White Bean Hummus with my 7-minute homemade Easy Chili Crisp for serving.
💡 Expert Tips
- To mellow out the garlic, let it sit in the lemon juice for about 10 minutes. This is an optional step.
- Chill the water with ice cubes for a few minutes before blending it with the tahini. This makes for a fluffier hummus. Add the ice water before blending the white beans.
- Sprinkle with fresh herbs for serving (parsley, cilantro, or mint)
- Serve this creamy white bean hummus in place of traditional chickpea hummus. It's delicious with fresh veggies, warm pita bread, and an extra drizzle of extra-virgin olive oil. It's also great for adding more protein to Buddha bowls, or as a sandwich spread.
- Storage: Refrigerate any remaining hummus in an airtight container for up to 5 days.
🙋🏽♀️ Recipe FAQs
While hummus does contain carbs, much in the form of fiber, it also serves as a great source of plant-based protein, making it a healthy choice for vegetarians and vegans. Additionally, it's rich in heart-healthy fats from olive oil and tahini, essential minerals like iron, and vitamins like folate and vitamin B6.
When you make hummus at home, you have full control over the ingredients. You can choose high-quality, fresh ingredients, and avoid allergens, preservatives, and excessive amounts of salt. Plus, you can customize the flavors and texture. This creamy hummus is so quick and easy to make that you won't need to buy it from a grocery store.
Hummus freezes well for about up to 4 months. Use an airtight container or freezer-safe bag. Remove as much air as possible to prevent freezer burn. Consider portioning the hummus into smaller containers or using ice cube trays to freeze individual portions. Thaw in the refrigerator and stir well after thawing.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
Share your 7-Ingredient Creamy White Bean Hummus creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
White Bean Hummus Recipe
Ingredients
- 1 clove garlic
- 5 tablespoons fresh lemon juice (about 1 large lemon) or to taste
- Sprinkle of lemon zest
- 1 teaspoon coriander seeds or ¾ teaspoon ground coriander
- 1 teaspoon cumin seeds or ¾ teaspoon ground cumin
- ¼ cup tahini
- 2 tablespoons ice water
- 2 teaspoons mellow miso or nutritional yeast (optional)
- 1 (15-ounce) can cannellini beans or navy, Great Northern beans, or butter beans, or 1 ½ cups cooked white beans
- 3 tablespoons extra-virgin olive oil plus more as needed
- Salt to taste
Optional for serving:
Instructions
- Pulse the garlic in a food processor until minced. Scrape the bowl and add the lemon juice and a sprinkle of lemon zest. Set aside for 10 minutes for the garlic to mellow in flavor (optional).
- Toast the coriander and cumin seeds (if using) over low heat in a skillet for about 2 minutes, or until fragrant. Transfer to a mortar and grind them until a powder forms. Set aside.
- Transfer the tahini and ice water to the food processor and pulse until smooth.
- Add the beans, coriander, cumin, and miso. Pulse until smooth, scraping the bowl occasionally.
- With the machine running, add the olive oil until the desired creaminess. Season with salt to taste.
Notes
-
- To mellow out the garlic, let it sit in the lemon juice for about 10 minutes. This is an optional step.
- Coriander and cumin seeds - substitute with ¾ teaspoon ground of each, or omit the cumin and use 1 ½ teaspoon ground coriander. Add ground spices to the food processor without toasting.
- Storage: Refrigerate any remaining Easy White Bean Hummus in an airtight container for up to 5 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Comments
No Comments