A Creamy, Nutritious Delight
This Chickpea and Butter Bean Hummus is a wholesome and delicious spread that’s packed with flavour and loaded with nutrients. Combining the earthiness of chickpeas, the creamy texture of butter beans, tangy Dijon mustard, zesty lemon juice, and the warmth of cumin, it’s a versatile dish perfect for snacking, spreading, or dipping. Made with simple, pantry-friendly ingredients, this hummus is not only easy to prepare but also offers several health benefits to support a balanced diet.
Health Benefits of Ingredients
- Chickpeas:
Chickpeas are an excellent source of plant-based protein, making this hummus a nutritious option for vegans and vegetarians. They are rich in dietary fibre, which promotes healthy digestion and helps manage cholesterol levels, contributing to heart health. Chickpeas are also packed with essential nutrients like iron, folate, and magnesium, which support energy production and overall well-being. - Butter Beans:
Butter beans (also known as lima beans) add a velvety, creamy texture to the hummus while offering their unique health properties. They are an excellent source of fibre, which supports gut health and are rich in potassium—a mineral essential for maintaining healthy blood pressure levels. Butter beans also contain B vitamins, which help your body convert food into energy. - Lemon Juice:
Fresh lemon juice provides a refreshing tang and a boost of vitamin C, an antioxidant that strengthens the immune system and helps the body fight oxidative stress. Vitamin C also aids in collagen production, promoting healthy skin, and improves the absorption of iron from other ingredients in the hummus. - Garlic:
Garlic has been used for centuries for its health-promoting properties. It contains allicin, a compound known for its antibacterial, antiviral, and antifungal properties. Garlic may also support heart health by reducing blood pressure and cholesterol levels. - Cumin:
Cumin powder adds a warm, earthy flavour to the hummus and is known for its digestive benefits. It stimulates the activity of digestive enzymes and can help reduce bloating and gas. Cumin is also high in antioxidants and has anti-inflammatory properties. - Dijon Mustard:
Dijon mustard adds a tangy, savoury depth to the hummus. Made with mustard seeds, it’s a source of selenium and magnesium, which help support immune function and metabolism. Mustard seeds also contain compounds believed to have anti-inflammatory and antibacterial effects.
Why This Hummus Is Great for You
- High in protein and fibre, keeping you fuller for longer and supporting digestion.
- Low in saturated fat, contributing to a heart-healthy diet.
- Rich in essential vitamins and minerals, including iron, magnesium, potassium, and vitamin C.
- Gluten-free and vegan, making it suitable for a wide range of dietary preferences.
- Customisable, allowing you to adjust the texture and flavour based on your personal preferences.
Tips for Serving and Variations
- Extra Flavour: Add a pinch of smoked paprika, fresh herbs like parsley or cilantro, or roasted red peppers for added depth.
- Spice It Up: Add cayenne pepper or a dash of chilli flakes for a spicy kick.
This Chickpea and Butter Bean Hummus isn’t just a flavorful addition to your meals—it’s a nourishing option that promotes heart health, supports digestion, and energizes the body with its nutrient-dense ingredients. Perfect for a quick snack or as part of a balanced meal, this hummus is a true health-boosting powerhouse!
No OIl Chickpea and Butter Bean Hummus
A creamy, protein-packed hummus with no oil or tahini, making it less calorie-dense. This quick and flavorful hummus is perfect for serving with veggies, crackers, or as a spread. Adjust the water for your desired con
Ingredients
- 1 can chickpea drain, keep the liquid Aquafaba for other recipes
- 1 can no salt butter beans drain
- 4 tbsp lemon juice
- 1 clove garlic peeled
- 1 tsp cumin powder
- 2 tbsp dijon mustard
- ¼ cup water add gradually, you may not need all of it.
Instructions
- Add all ingredients except water to a high-speed blender or mixer. Add water as needed to get a creamy consistency.
- Chill for at least 20 minutes before serving.
Tried this recipe?Let us know how it was!
