Butter Bean Hummus
Butter Bean Hummus is a velvety, protein-packed spread that’s a delightful twist on the traditional chickpea version. It's oil free, gluten-free, soy-free, nut-free and vegan.
Servings: 6
Calories: 140kcal
Ingredients
- 1 ½ cups cooked butter beans large lima beans
- ⅓ cup aquafaba (butter bean cooking liquid)
- 2 cloves garlic chopped
- ¼ cup fresh lemon juice
- 1 tsp ground cumin
- ¼ tsp cayenne pepper
- ⅓ cup tahini
- Salt to taste (I used ¼ teaspoon)
- 1 Tbsp fresh chopped cilantro or parsley (optional topping)
Instructions
- Add cooked butter beans, aquafaba (cooking liquid), chopped garlic, tahini, lemon juice, ground cumin, and cayenne pepper to a blender.
- Blend until smooth and creamy. Salt to taste. Top the butter bean hummus with fresh chopped herbs, if using, and enjoy!
Notes
- Butter Beans: If you're making butter beans from scratch, cook them in the Instant Pot at high pressure for 40 to 42 minutes. Allow for natural release. Alternatively, you can use canned low-salt or no-salt-added butter beans. Drain the butter beans, reserving the liquid (aquafaba).
- Pairings: Enjoy as a dip with Oven-Baked Tortilla Chips, Savory Banana Chips, Air Fryer Smashed Potatoes, or for the fresh veggies in our Healthy Girl Dinner recipe.
- Leftovers: Store leftovers in a tightly covered container in the fridge for up to five days. Freezing is not recommended.
Nutrition
Calories: 140kcal | Carbohydrates: 15g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 292mg | Potassium: 243mg | Fiber: 4g | Sugar: 0.3g | Vitamin A: 105IU | Vitamin C: 6mg | Calcium: 40mg | Iron: 2mg
