Butter Bean Hummus
Butter Bean Hummus is a creamy, healthy, and delicious dip, perfect for veggies, crackers, and more. Mix it up from your usual chickpea hummus and try this amazing butter bean spread on your sandwiches, thin it to make a dressing, or just use it as a dip.
Equipment
- 1 Blender High-powered blender like Vitamix or Blendtec recommended, but not required. A food processor may also be used.
- 1 Blender spatula Not a necessity, however I love my blender spatula because I feel like it helps me get every bit of deliciousness out of the blender!
Ingredients
- 1.5 cups butter beans, 15-ounce can, drained (but save the liquid!)
- 1/2 cup aquafaba/bean liquid, liquid from the can or leftover from boiling them if you made them from dried
- 2 tablespoons sesame seeds, grind with a spice grinder if you wish (or do not have a Vitamix), or use tahini, soaked cashews, cashew butter, etc.
- 2-3 tablespoons lemon juice, fresh squeezed preferred, to taste
- 1 tablespoon white or yellow miso paste, optional, see note at end
- 1.5 teaspoons granulated onion,
- 1.5 teaspoons granulated garlic,
- 1 teaspoon Kirkland no salt seasoning blend, or any seasoning blend, use whatever spices you like!
- 1 tablespoon nutritional yeast, optional but recommended
Instructions
- Add all ingredients to the blender: Add the butter beans, a half cup of the canned bean liquid (or a half cup of the cooking liquid, cooled to room temperature), sesame seeds (pre-grind in a spice grinder or use tahini if you do not have a high-speed blender like a Vitamix or Blendtec to ensure smooth texture), lemon juice, miso paste (if using), and spices including nutritional yeast to the blender.
- Blend until very smooth: Blend on high for about 90 seconds or as long as two minutes for next level creamy hummus. If it is too thick, add a tablespoon of the bean liquid at a time and blend until you've reached your desired consistency.
- Troubleshooting not-smooth hummus: If you do not have a high-powered blender (such as a Vitamix or Blendtec), you may need to either stop and scrape down the sides every so often with a spatula, or you may need a bit more liquid to blend. Try adding another tablespoon of aquafaba and using a spatula (stop the blender first!) to move the hummus to allow the liquid to get down to the blades.
- Adjust flavors if needed: Taste and adjust the flavors as needed, then re-blend until you have really delicious hummus.
- Store or serve: Transfer the butter bean hummus to an airtight container. I like cold hummus, so I put mine in the refrigerator before serving. You're of course welcome to serve it room temperature if that's what you like!
Video
Notes
- Butter Beans: If you are cooking beans from dried, frozen, or raw, please prepare them properly before beginning this recipe. You can use different beans if needed such as cannellini beans, navy beans, or any other white beans to make this white bean dip. I like butter beans the best because of their creamy texture. They can be hard to find in salt-free varieties though (sometimes I see them at Whole Foods). If you cannot have any salt, either find butter beans with no added salt, use a different bean, or make your own from dried butter beans. And save that cooking water!
- Aqafaba/Bean Liquid: If you don't have it or it's too salty, you can use ice water. Ice cold water is the next best thing. Chill the water with ice but don't add the ice to the blender.
- Sesame Seeds: You can use tahini or sesame seeds. Using sesame seeds instead helps cut the fat in the recipe. While I haven't needed to grind the sesame seeds before blending them in my Vitamix blender, you might want to if you do not have a high-powered or high speed blender (like Vitamix or Blendtec) to get really smooth hummus. Try grinding them in a spice grinder to get ground sesame seeds, or just use tahini. You can also use another healthy fat such as soaked raw cashews (same amount) or hemp seeds. You can skip it if you are really limiting your fat intake, however, I think it is a much creamier dip with a small amount of nuts or seeds.
- Fresh Squeezed Lemon Juice: I prefer fresh squeezed lemon juice but I have to be realistic and tell you I don't always have it. Or sometimes I'm honestly too lazy to squeeze it. I LOVE the Italian Volcano brand of bottled lemon juice (it's organic and so much better than any other brand I've tried), which I often purchase in a 2-pack from Costco.
- White or Yellow Miso Paste: This is to replace the salt in the recipe, but I also love the little hint of umami flavors. Per Dr. Michael Greger of NutritionFacts.org, the soy in miso has a protective effect so the sodium in miso paste will not affect us negatively. Please feel free to omit or use a pinch of salt if that is what you prefer.
Nutrition
Calories: 61kcal
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