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White Bean Hummus

Marisa Dooley (author)
White Bean Hummus

Hummus is so simple to prepare at home, and can be made with store-bought canned beans or beans cooked at home in the Instant Pot or on the stove. This version uses white beans rather than the traditional chickpeas. Any white beans can be used for this recipe. I usually use Cannelini Beans or Navy Beans, depending on what I have in my pantry. Use this hummus in wraps or sandwiches, or as a snack or light lunch with fresh vegetables and crackers for dipping. 

Ingredients
1½ cups cooked white beans drained and rinsed
⅓ cups extra virgin olive oil
2 tablespoons sesame tahini
1 lemons juiced
1 cloves garlic
1 teaspoons ground cumin
1 teaspoons minced fresh oregano
1 teaspoons kosher salt

Nutrition Facts

Per serving Recipe serves 8

Calories from
  • Protein 11%
  • Net carbs 19%
  • Fat 70%
Full nutrition facts
Macros
Energy & Macronutrients
Calories
153kcal
Protein
3.9g
Total Carbohydrates
10.9g
Dietary Fiber
4.2g
Net Carbs
6.7g
Total Sugars
0.27g
Total Fat
11g
Saturated Fat
1.6g
Monounsaturated Fat
7.2g
Polyunsaturated Fat
1.8g
Sodium
144mg
Vitamins
Water-Soluble Vitamins
Vitamin C
5.8mg
Thiamin (B1)
0.13mg
Riboflavin (B2)
0.04mg
Niacin (B3)
0.34mg
Pantothenic Acid (B5)
0.13mg
Vitamin B6
0.06mg
Folate (B9)
51.4µg
Choline
0.71mg
Fat-Soluble Vitamins
Vitamin E (Alpha-Tocopherol)
1.3mg
Vitamin K1 (Phylloquinone)
5.4µg
Minerals
Minerals
Calcium
47.2mg
Iron
1.4mg
Magnesium
28.6mg
Phosphorus
88.8mg
Potassium
194mg
Zinc
0.57mg
Copper
0.12mg
Manganese
0.25mg
Selenium
0.55µg
Amino Acids
Essential Amino Acids
Histidine
0.1g
Isoleucine
0.16g
Leucine
0.29g
Lysine
0.23g
Methionine
0.07g
Phenylalanine
0.2g
Threonine
0.16g
Tryptophan
0.05g
Valine
0.2g
Non-Essential Amino Acids
Alanine
0.16g
Arginine
0.29g
Aspartic Acid
0.43g
Cystine
0.05g
Glutamic Acid
0.61g
Glycine
0.16g
Proline
0.16g
Serine
0.2g
Tyrosine
0.11g
Fatty Acids
Monounsaturated Fatty Acids
Oleic Acid (18:1 cis)
7.1g
Omega-3 Fatty Acids
ALA (18:3 n-3)
0.13g
Omega-6 Fatty Acids
Linoleic Acid (LA)
1.7g
Other
Carotenoids
Alpha-Carotene
0.11µg
Beta-Carotene
2.3µg
Beta-Cryptoxanthin
2.1µg
Lutein + Zeaxanthin
2.4µg
Plant Sterols (Phytosterols)
Phytosterols
19.9mg
Other Compounds
Betaine
0.01mg
5.0 2 reviews

Jes…

May 26, 2025

Here in northern Minnesota I grow hidatasa and Kenearly Yellow beans in the garden. This recipe is perfect for them since they are so soft once cooked. I think I even prefer this now over regular hummus.

Jes…

May 26, 2025

Here in northern Minnesota I grow hidatasa and Kenearly Yellow beans in the garden. This recipe is perfect for them since they are so soft once cooked. I think I even prefer this now over regular hummus.