White Bean & Chickpea Rosemary Hummus

This hummus is another one of my favorite types of hummus' to make. I love how the white beans add additional creaminess and nutrients. This hummus is great enjoyed as a simple dip with crudités, topped on a salad, or spread onto a whole-grain cracker or wrap. Simple, affordable, and satiating. 

Ingredients

  • 1,15 oz. can of unsalted organic garbanzo beans; rinsed, strained 
  • 1, 15. oz. can of organic  unsalted navy beans; rinsed, strained 
  • 1 tsp. ground cumin
  • 1-2 sprigs rosemary, leaves removed  (TIP: hold rosemary with leaves pointing upwards and slide finger down rim-- they should all fall off in one, quick swipe!)
  • Juice of 1 medium-large lemon 
  • 1/2 cup olive oil
  • 1 tsp. Tahini
  • Salt & pepper to taste

How To 

Blend all ingredients in food processor. To make creamier, add a splash of water, more olive oil, or lemon juice. Adjust as needed. Enjoy with vegetables, on top of a salad, or as a spread. Hummus is a great way to consume garbanzo beans as well as navy beans, as it helps to break down the cell wall matrix and allows for increased nutrient availability. 

Health Perks

protein (1 cup navy beans contains 15 grams of protein!)

heart healthy (lowers risk for heart attacks and cardiovascular disease)

increased bioavailable nutrients 

cholesterol lowering 

Natural boost of energy  

Decreases total cholesterol 

Vitamin E, C, B1

memory boosting (B1)

Reduces risk for cardiovascular disease 

Regulates blood glucose levels 

Easy and quick

Increased satiety  (stimulates PYY hormone: produced in intestinal cell walls that signals fullness) 

High fiber, molybendenum, manganese, folate, copper, iron, zinc 

Supports digestion (insoluble fiber helps colonic bacteria produce butyric acid) 

Kid Friendly 

Antioxidants (quercetin, kaempferol) 

DinnerKatrina Kreimer