Rating: 5 stars
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

A quick and healthy bean dip recipe. Great with crackers or pita bread, or as a sandwich spread. Our two-year-old eats it with her carrots. Keeps in the fridge for about a week.

Gallery

Recipe Summary

total:
15 mins
prep:
15 mins
Servings:
12
Yield:
12 servings
Advertisement

Ingredients

12
Original recipe yields 12 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • Blend lemon juice and tahini together in a blender until smooth; add olive oil, garlic, cumin, and salt. Blend mixture until smooth. Add 1/4 of the kidney beans and 1/4 of the garbanzo beans at a time to the tahini mixture; blend, scraping the sides after each addition. Pour hemp seed hearts into hummus and blend until smooth.

    Advertisement

Cook's Note:

Add a couple tablespoons of water between blending if mix seems too thick.

The kidney beans can be replaced with other sorts. I have also used pinto and black beans.

The hemp hearts have practically no effect on the taste and can be excluded without issue.

Nutrition Facts

169 calories; protein 5.4g; carbohydrates 14g; fat 11g; sodium 350.9mg. Full Nutrition
Advertisement