Oil Free White Bean Hummus

This oil free white bean hummus is a creamy dip made with garlic, paprika, lemon juice, and spices! A great appetizer or fat free lunch recipe. The perfect dip for veggies, pita bread, or to spread on toast or a sandwich for extra plant based protein.

5 from 3 votes

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Prep Time 10

Total Time 10

Course Appetizer, Dip

Cuisine American, Mediterranean

Servings servings

Calories 128 kcal

Equipment

Blender or Food Processor

Ingredients

2 13.5 ounce cans no salt added white beans with liquid or 3 1/2 cups homemade beans, see note below
2 cloves garlic
2 tablespoons tahini
1 teaspoon paprika
1 lemon juiced
1/2 teaspoon Himalayan sea salt
1/2 teaspoon freshly ground Tellicherry Black Pepper
1/2 teaspoon Crushed Red Pepper Flakes
Garnish chili flakes, parsley, and chopped cucumber to garnish

Instructions

Start by saving the canning liquid from the white beans. Place the beans into a strainer over a bowl to catch the canning liquid as it drains. You'll be using the liquid later in the recipe.
In a food processor or blender, add the white beans and 1/2 cup of canning liquid, garlic, tahini, paprika, lemon juice, chili flakes, salt, and pepper. Pulse/blend on low speed until the humus begins to thicken and combine. If the hummus is too thick, add 2 tablespoons more of canning liquid until it is a creamy consistency.
Place hummus into a bowl or plate, top with more chili flakes, fresh chopped parsley, and cucumber to garnish. Dip away!

Notes

Canned Beans VS Homemade

While I love the convenience of canned beans, I usually cook dry beans from scratch in my Instant Pot. I use the 8-Quart Instant Pot Ultra, which is larger than standard models (which are only 6 quart) so I have extra room to meal prep and batch cook more meals for the week. The Instant Pot works wonders for cooking dried beans fast, no soaking required! While canned beans are super convenient, they are often loaded with sodium. If you buy canned beans, I always recommend using a no salt added variety so you can control the amount of salt in your dish. Next time you reach for the canned beans, think about https://amzn.to/3t9a5Oa! Homemade beans are incredibly cost efficient, and you can add seasonings and spices to the beans while they cook for extra flavor.

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Nutrition

Calories: 128kcalCarbohydrates: 2gProtein: 1gFat: 2gSaturated Fat: 1gSodium: 119mgPotassium: 36mgFiber: 1gSugar: 1gVitamin A: 50IUVitamin C: 7mgCalcium: 9mgIron: 1mg

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