Creamy, Earthy, and Nutrient-Dense

This vibrant hummus reimagines a classic dip using soft-cooked scarlet runner beans—an heirloom legume prized for its rich colour, nutty flavour, and impressive nutrient profile. Blended with fresh lemon juice, ground cumin, and your choice of tahini, almond, or peanut butter, it delivers a silky texture and a satisfying depth of flavour. Optional salt allows for full flavour flexibility, making it ideal for low-sodium diets.

Scarlet runner beans are a powerhouse of plant-based protein, fibre, and slow-release carbohydrates, supporting sustained energy and digestive health. Their deep pigmentation suggests the presence of antioxidant compounds that help combat inflammation and support cellular repair. Paired with heart-healthy fats from tahini or nut butters and the alkalising lift of lemon, this hummus becomes more than a snack—it’s a nourishing staple.

Perfect as a spread, dip, or sandwich base, this oil-free, whole food plant-based option supports blood sugar balance, satiety, and nutrient density. It’s especially suited to those following SOS-free (salt, oil, sugar-free) or high-protein plant-based diets, offering a creamy, comforting alternative to traditional chickpea hummus.

Runner Bean Hummus

Innes Hope

Creamy and earthy with a citrus lift, this runner bean hummus blends soft-cooked scarlet runner beans with lemon juice, cumin, and your choice of nutty tahini, almond, or peanut butter. A vibrant, protein-rich spread with a rustic twist. Delicious taste, awesome colour!

Scarlet Runners have been a home-garden staple for decades. Their dramatic pinkish-purple & black colours, when dry, turn a rich brown when cooked. Blended, they look like a soft pâté.

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Course Appetizer, Snack

Ingredients

  

• 2½ – 3 cups soft-cooked scarlet runner beans
• ⅓ cup lemon juice
• 1 tsp ground cumin heaped
• 1 tsp salt optional
• 2 dsp smooth almond or peanut butter, or tahini

Instructions

 

• Drain and rinse the beans. Juice some lemon to make approximately ⅓ cup.
• Whiz the beans, lemon juice, salt and spices in a food processor until smooth. Add a little water if the mix is stiff, then the nut butter or tahini, then blend again.

Notes

Tips – for Bean Hummus in general

• If cooking beans from scratch, 1 cup of dried beans, soaked overnight, yields the right amount of cooked beans for this recipe. If using canned beans, use two cans.
• Make half the amount of hummus if desired and use the spare beans in other recipes. Or soak and cook a larger amount of beans for spares. Both options save time and energy.
• Vary the amount of lemon juice to suit your taste. Replace with water if using less.
• Explore other great ways to use hummus – adding bulk to a salad dressing, using it as a substitute for butter or margarine on potatoes, or incorporating it into a cheesy sauce, among others.

Keyword hummus, Pate, plant-based, runner beans, vegan, wfpb

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