We need to talk about beans. If I’ve never mentioned it before, allow me to say right now, standing tall with my hand over my heart, that I believe beans may be the perfect food. I say this not only because it will earn me points with other nutrition professionals (though they are pretty unanimously also in love with beans, as far as I’ve seen), but because beans are…
– High in fiber
– Low in fat
– Plant-based protein
– High in iron
– Gluten-free (for those who need it)
– Super versatile
And, if you ask me, they taste pretty darn good, too. So I generally try to include them in my diet on a frequent basis. Casseroles, soups, tacos, salads, and even certain pasta dishes are great food items to drop some beans into. And I do mean that literally, not euphemistically.
Lately I’ve been on a homemade hummus kick, but since I balk at buying any actual tahini (have you ever bought tahini? You have to buy like gallon at a time and it’s hella expensive!) I’ve been experimenting with recipes that don’t call for it, like this garlicky version with plenty of my dear wonderfood, beans! With two full cans of cannellini or Great Northern beans, this recipe makes a big batch, perfect for sneaking off into a closet with the bowl clutched to your bosom so no one else can eat it. I mean, for parties. PARTIES is what I meant to say.
Seriously, though, this white bean hummus is my new favorite snack/appetizer/side. Even though I’ve scoffed in the past about how hummus and pita chips is everyone’s go-to, last-minute, classier-than-chips potluck contribution, the deliciousness of this version kicks it up into “bring this any time” territory. Mild white beans mixed with punchy garlic, lemon juice, cumin, pepper, and parsley creates the perfect edible yin and yang.
And finally, because beans didn’t have their own theme song, here is Brak from the ’90s Cartoon Network show Space Ghost to sing you a very special tune about them:
White Bean Hummus
- 2 Tbsp. minced garlic
- 1/2 c. olive oil
- 2 15-oz. cans Great Northern or cannellini beans, rinsed and drained
- 1/4 c. fresh lemon juice
- 1 tsp. ground cumin
- 2 Tbsp. chopped fresh parsley (or 2 tsp. dried)
- 1 1/2 tsp. salt
- 1 tsp. white or black pepper
- pinch cayenne pepper
- In a small saucepan, cook garlic in olive oil over medium heat until garlic begins to brown. Remove from heat. With a slotted spoon, scoop garlic into the bowl of a food processor.
- To the food processor bowl, add drained beans, lemon juice, cumin, parsley, salt, pepper, and cayenne. Process until smooth.
- Carefully pour in reserved olive oil while the machine is running and process until well incorporated.
- Serve immediately or store refrigerated in an airtight container. Enjoy with pita chips or fresh veggies!