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
- 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