I recently discovered a new dip – kidney bean hummus with tahini. This recipe is a fun twist on traditional hummus, and it’s perfect for those who are looking for a healthier alternative to classic dips. Not only is it delicious, but it’s also packed with protein and fiber, making it a great snack option.
To make this dip, all you need are a few simple ingredients: kidney beans, garlic, tahini, lemon juice, salt and pepper, and olive oil. I love to serve it with fresh veggies or pita chips for a satisfying snack that’s both tasty and nutritious. Give it a try and see for yourself how delicious this kidney bean hummus with tahini can be!
What Is Kidney Bean Hummus?
As a lover of hummus, I was intrigued when I first heard about kidney bean hummus. I was curious about what it is and how it differs from the traditional chickpea-based hummus. After trying it, I was pleasantly surprised by the delicious taste and creamy texture.
Origins of Kidney Bean Hummus
Kidney bean hummus is a variation of the popular Middle Eastern dip, hummus. Unlike traditional hummus, which is made with chickpeas, kidney bean hummus is made with kidney beans as the main ingredient. The origins of kidney bean hummus are not clear, but it is believed to have originated in the Mediterranean region.
Nutritional Benefits
Kidney bean hummus is a healthy and nutritious alternative to traditional hummus. Kidney beans are an excellent source of protein, fiber, and essential vitamins and minerals. They are also low in fat and calories, making them a great addition to a healthy diet.
Here is a table comparing the nutritional value of kidney beans and chickpeas:
| Nutrient | Kidney Beans (1 cup) | Chickpeas (1 cup) |
|---|---|---|
| Calories | 225 | 269 |
| Protein | 15.35g | 14.53g |
| Fiber | 11.3g | 12.5g |
| Fat | 0.9g | 4.2g |
| Carbohydrates | 40.4g | 45g |
| Iron | 5.2mg | 4.7mg |
| Calcium | 59mg | 80mg |
In addition to its nutritional benefits, kidney bean hummus is also a great source of flavor. The addition of tahini, garlic, lemon juice, and olive oil gives it a rich and creamy taste that is hard to resist.
Ingredients:
- 1 ½ cups of (canned or cooked from dry) kidney beans
- 2 cloves of garlic
- 2 tsp of tahini
- 1 tbsp of lemon juice
- A pinch of salt and pepper
- ½ cup of divided olive oil
How to Make Kidney Bean Hummus with Tahini?
- Add all ingredients to a food processor and blend everything on high until it’s smooth, usually about 1 to 2 minutes. Pause now and then to scrape down the sides.
- Once the hummus is blended to a smooth consistency, transfer it to a small bowl. For a quick serving, enjoy it with celery, carrot sticks, pita, or pretzels. Perfect for parties or as a healthy snack!
Serving Suggestions
Dipping Options
- Fresh Vegetables: Carrots, cucumbers, celery, and bell peppers are all great options for dipping in kidney bean hummus. Not only do they add a satisfying crunch, but they also provide a healthy dose of vitamins and minerals.
- Pita Bread: Warm, fluffy pita bread is a classic option for serving with hummus. You can cut it into triangles or tear it into pieces for a more rustic presentation.
- Tortilla Chips: For a Southwestern twist, try serving kidney bean hummus with tortilla chips. The salty crunch of the chips pairs perfectly with the creamy hummus.
Garnishes and Toppings
- Paprika: A sprinkle of paprika adds a pop of color and a touch of smokiness to kidney bean hummus.
- Chopped Parsley: Fresh parsley adds a bright, herbaceous flavor and a bit of texture to the dip.
- Toasted Sesame Seeds: Toasted sesame seeds add a nutty crunch and a subtle sesame flavor to the hummus.
Storing and Preservation
Refrigeration
I recommend storing your kidney bean hummus in an airtight container in the refrigerator. This will help keep it fresh for up to a week. If you notice any discoloration or off-smells, it’s best to throw it away and make a fresh batch.
Freezing Tips
If you want to make a larger batch, you can also freeze it for later use. To do this, simply transfer it to a freezer-safe container and freeze it for up to 3 months. When you’re ready to use it, let it thaw in the refrigerator overnight and give it a good stir before serving.
It’s important to note that freezing and thawing can affect the texture of the hummus, so it may not be as smooth and creamy as when it’s freshly made. However, it will still be just as flavorful and delicious.
Health Considerations
Allergen Information
It’s important to note that tahini is made from sesame seeds, which are a common allergen. If you or someone you are serving the hummus to has a sesame allergy, it’s important to avoid using tahini or find a suitable substitute.
Additionally, some people may be allergic to beans or legumes, which are the main ingredient in kidney bean hummus. If you are unsure whether or not you or someone else has a bean allergy, it’s best to consult a doctor or allergist before consuming or serving the hummus.
Dietary Restrictions
This hummus is a vegan and vegetarian-friendly dish, as it does not contain any animal products. However, it’s important to note that it is not gluten-free, as many brands of tahini contain gluten.
If you are following a low-sodium diet, you may want to be cautious when consuming or serving kidney bean hummus, as it can be high in sodium depending on the recipe. You can try reducing the amount of salt or using low-sodium beans to make a healthier version.
Variations of Kidney Bean Hummus
Spicy Version
If you like a bit of heat in your food, then this spicy version of kidney bean hummus is perfect for you. To make this variation, simply add a small amount of cayenne pepper or chili flakes to the recipe. You can also add some diced jalapeno peppers for an extra kick.
Herb-Infused
For a fresh and flavorful twist on the classic recipe, try adding some fresh herbs. Some of my favorite herbs to use include parsley, cilantro, and basil. Simply chop up the herbs and mix them into the hummus for a burst of flavor in every bite.
Pairing with Meals
Appetizers
For a light and refreshing appetizer, serve the hummus with sliced cucumbers, carrots, and bell peppers. The crunchiness of the vegetables pairs perfectly with the creamy texture of the hummus. You can also serve it with pita bread or tortilla chips for a heartier appetizer.
Main Courses
This hummus can be used as a spread on sandwiches or wraps. It adds a flavorful and healthy twist to your typical sandwich. You can also use it as a sauce for pasta dishes or as a topping for baked potatoes. It’s a great way to add protein and fiber to your meals.
Here’s a quick table to summarize the pairing options:
| Meal Type | Pairing Suggestion |
|---|---|
| Appetizers | Sliced vegetables, pita bread, tortilla chips |
| Main Courses | Sandwiches, wraps, pasta dishes, baked potatoes |
Conclusion
I have always been a fan of hummus, but this kidney bean hummus with tahini has quickly become one of my favorites. The combination of the creamy tahini and the hearty kidney beans creates a unique and delicious flavor that is sure to impress.
One of the things I love about this recipe is how easy it is to make. With just a few simple ingredients and a food processor, you can have a delicious and healthy snack or appetizer in no time.
Another great thing about it is how versatile it is. You can serve it with pita chips, fresh veggies, or even use it as a spread on sandwiches or wraps. It’s a great way to add some extra protein and flavor to your meals.
Overall, I highly recommend giving this kidney bean hummus with tahini a try. It’s a tasty and nutritious alternative to traditional hummus that is sure to become a new favorite in your household.
Did you know? These stuffed potatoes are a perfect pairing with this hummus.
Get the recipe now (by clicking the image below):
