White Bean Hummus

White Bean Hummus

Cook Time: 45 mins | Prep Time: 10 mins | Total Time: 55 mins | Makes: 1.5 cup | Author: Rohini Ramanathan

Hummus is a popular dish from the Middle East. In Arabic, the word “Hummus” means “Chickpeas.” Although this recipe just calls for a few ingredients, the dish is delectable and creamy and is an excellent dose of fiber, vitamins, and proteins.

Traditionally this recipe is made using chickpea, tahini, salt, olive oil, garlic, and lemon juice. This dish can be eaten as a dip with pita chips or as an addition to a Mediterranean Buddha bowl. This may also be used as a spread on toast or as a dip with raw veggies and falafel.

These days, additional varieties of beans and veggies are being added to this dish to give it a distinctive flavor.

Origin and History of Hummus

The exact place of origin is still not known. However, many parts of the Middle East claim the origin of Hummus. In Egypt and the Levant, its essential components—chickpeas, sesame, lemon, and garlic—have been blended and consumed for generations. Despite the fact that local communities used chickpeas on a regular basis and frequently cooked them in stews and other hot dishes, puréed chickpeas eaten cold with tahini are not mentioned in documents from Egypt and the Levant prior to the Abbasid period.

Cookbooks published in Cairo in the 13th century include the first known written instructions for a meal approximating hummus bi tahina. A chilled purée of pickled lemons with herbs, spices, and oil and vinegar-drenched chickpeas. (Source)

White Bean Hummus

Today, I will be sharing the recipe for White Bean Hummus. We are making this recipe from scratch by cooking the dry beans, hence it takes 1 hour. You can either cook the beans prior or use canned beans to save time if you are in rush.

Let us take a look at all the Ingredients required.

  • White Beans (Great Northern Beans, Cannellini Beans, or Navy Beans)
  • Tahini
  • Salt
  • Olive Oil
  • Garlic
  • Lemon Juice

White Beans (Great Northern Beans)

I substituted Great Northern Beans with chickpeas. I didn’t soak my beans ahead of time and cooked them to perfection in the Instant Pot. If you want to soak the beans, I recommend doing so overnight.

Great Northern Beans are an excellent source of healthy proteins, vitamins, and minerals.

Tahini

Tahini or Thanina is a Middle Eastern condiment made from toasted sesame.

Sesame seeds have many potential health benefits and have been used in folk medicine for thousands of years. They may protect against heart disease, diabetes, and arthritis. (Source)

Sesame seeds are high in vitamins, minerals, and fiber, and are high in antioxidants. They may also help lower cholesterol, triglycerides, and blood pressure, as well as improve bone health, reduce inflammation, aid hormone balance, and support thyroid health.

Add a teaspoon of toasted hulled sesame seeds to salads, stir-fries, smoothies, crackers, granola bars, or yogurt to effortlessly incorporate sesame seeds into your regular diet.

Salt

I used regular table salt. You may use sea salt or kosher salt instead. Use salt sparingly or leave it out entirely.

My advice is to blend the components for hummus without salt first, then taste for salt. If necessary, add it and blend again.

Olive Oil

Olive oil is extracted from olives, a traditional Mediterranean tree crop. It contains healthy fat and is commonly used as a salad dressing and in stir-fries.

Garlic

Garlic is extremely nutritious and has several health advantages ranging from healing a simple cold to lowering cholesterol and so preventing heart disease.

It adds a wondeful flavor when infused with oil. You may add garlic to your salad dressing or even to your stir-fries.

When infused with oil, it gives on a wonderful taste. Garlic may be used to salad dressings as well as stir-fries.

Lemon Juice

Lemons are high in vitamin c and fiber. They contribute to a lot of health benefits by aiding in weight loss, improve digestive health, prevent kidney stones, and protect against anemia. (Source)

**All of the health benefit information on this page is provided by Healthline.

Let’s get in to detailed recipe.

Ingredients

Great Northern Beans – 1 cups (dry or uncooked)

Garlic Cloves – 4 to 5** (refer notes)

Salt – as needed

Olive Oil – 2 tbsp + 1 tsp

Tahini – 1/4 cup

Lemon Juice – 2 tbsp

Paprika – 1/4 tsp (optional)

Fresh Parsley – 1 tbsp (optional – finely chopped)

Method

Cooking Beans – Instant Pot Method (No Soak)

  1. Wash the beans and add it to the Instant Pot.
  2. Fill the pot with water until the beans are completely immersed.
  3. Close the instant pot cover and turn the valve to the sealing position.
  4. Select Bean/Chili mode -> High Pressure & More.
  5. Set the timer for 35 minutes and let it to cook.
  6. Once completed, let the pressure to naturally release. After 15 minutes, remove the lid and transfer the contents in to another bowl.
  7. The beans should be done at this point. Allow it to cool completely.

Cooking Beans – Instant Pot Method (Overnight Soaking)

  1. Soak the beans overnight in water.
  2. Place the soaked beans in the instant pot and cover with water until completely immersed.
  3. Close the instant pot cover and turn the valve to the sealing position.
  4. Select Bean/Chili mode -> High Pressure & More.
  5. Set the timer for 15 minutes and let it to cook.
  6. Either quickly release the pressure or allow it to release naturally.
  7. The beans should be done at this point. Allow it to cool completely.

Preparing Hummus

  1. In a blender, combine the cooked beans, garlic, olive oil, lemon juice, and Tahini until smooth and creamy.
  2. Taste for salt and season as required. Blend again until everything is well combined.
  3. Place it in a serving bowl and garnish with finely chopped parsley or other herbs of your choice, paprika, and olive oil.
  4. Serve with your favorite veggies or pita chips, or spread it over toast.

Notes

  1. **Garlic can be used raw or roasted in this recipe. To toast garlic, wrap it in aluminum foil and drizzle it with olive oil and salt. Bake for 10 minutes at 400 degrees F in a preheated oven. When it’s done, carefully take it from the oven and set it aside to cool. After the garlic has cooled, remove the peel. If using raw garlic, remove the skin and place it in the blender.

If you have tried this recipe, leave a comment below or share it with us on our Facebook / Instagram and tag us #yumtumbhojana. We would love to see your post!

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