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.



Recipe Summary

15 mins
15 mins
12 servings


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


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.


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

Reviews (1)

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1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
I'll be the first to say this base recipe was EXACTLY what I needed! Thank you! I had some overcooked kidney beans and garbanzo beans and did a search for what I could use them for...this recipe is genius. I have a favorite garbanzo hummus recipe so I altered just a couple items (fresh smoked chili powder cayenne turmeric etc.) to taste. Love the addition of hemp...I use it to sprinkle on oatmeal and never thought to add it to hummus. Read More