Herbed Lima Bean Hummus

Vegetarian
Vegan
Dairy Free
Health score
41%
Herbed Lima Bean Hummus
60 min.
4
525kcal

Suggestions


Looking for a delicious and nutritious dip that will impress your guests and satisfy your cravings? Look no further than this Herbed Lima Bean Hummus! This vibrant and flavorful dish is not only vegetarian and vegan, but it's also dairy-free, making it a perfect choice for a variety of dietary preferences.

With a delightful blend of fresh herbs like cilantro, dill, parsley, and mint, this hummus bursts with flavor in every bite. The creamy texture of the lima beans, combined with the aromatic garlic and zesty lemon juice, creates a dip that is both refreshing and satisfying. Whether you're serving it as an antipasti, a starter, or a snack, this hummus is sure to be a hit at any gathering.

Ready in just 60 minutes, this recipe is easy to prepare and can be made ahead of time, allowing you to enjoy the company of your friends and family without the stress of last-minute cooking. Pair it with sesame wonton crisps or toasted pita wedges for a delightful crunch that complements the smoothness of the dip.

Not only is this Herbed Lima Bean Hummus a treat for the taste buds, but it also packs a nutritious punch with a balanced caloric breakdown. So, gather your ingredients and get ready to whip up a batch of this irresistible dip that will leave everyone asking for the recipe!

Ingredients

  • 0.3 teaspoon ground pepper to taste
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons optional: dill fresh chopped
  • 0.3 cup parsley fresh chopped
  • tablespoons mint leaves fresh chopped
  • 20 oz baby lima beans frozen
  •  garlic clove with side of a large knife smashed
  • teaspoon ground cumin 
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra virgin extra-virgin
  • large onion chopped
  • servings wholewheat pita breads toasted
  • teaspoon salt 
  • cups water 

Equipment

  • food processor
  • bowl
  • sauce pan
  • sieve

Directions

  1. Simmer beans, onion, garlic, salt, and water in a 3-quart saucepan, covered, until beans are tender, about 8 minutes. Stir in cilantro and parsley and let stand, uncovered, 5 minutes.
  2. Drain bean mixture in a sieve and transfer to a food processor.
  3. Add cumin, cayenne, 3 tablespoons lemon juice, 4 tablespoons oil, dill, and mint and purée until smooth.
  4. Transfer to a bowl and cool to room temperature, stirring occasionally. Season with salt and pepper and add lemon juice to taste.
  5. Mound dip in a serving bowl and drizzle with remaining tablespoon oil.
  6. • Dip keeps, covered and chilled, 3 days.

Nutrition Facts

Calories525kcal
Protein12.68%
Fat32.24%
Carbs55.08%

Properties

Glycemic Index
67.5
Glycemic Load
30.24
Inflammation Score
-8
Nutrition Score
21.301304153774%

Flavonoids

Eriodictyol
1.32mg
Hesperetin
1.88mg
Naringenin
0.16mg
Apigenin
8.23mg
Luteolin
0.39mg
Isorhamnetin
1.97mg
Kaempferol
0.34mg
Myricetin
0.63mg
Quercetin
8.37mg

Nutrients percent of daily need

Calories:524.56kcal
26.23%
Fat:19.07g
29.34%
Saturated Fat:2.7g
16.87%
Carbohydrates:73.3g
24.43%
Net Carbohydrates:62.37g
22.68%
Sugar:1.98g
2.2%
Cholesterol:0mg
0%
Sodium:968.09mg
42.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.88g
33.76%
Manganese:1.44mg
71.99%
Vitamin K:75.48µg
71.88%
Fiber:10.93g
43.72%
Vitamin C:26.42mg
32.02%
Iron:4.9mg
27.24%
Magnesium:98.26mg
24.56%
Potassium:842.71mg
24.08%
Vitamin B1:0.35mg
23.21%
Phosphorus:226.72mg
22.67%
Folate:72.27µg
18.07%
Vitamin B6:0.36mg
17.81%
Vitamin E:2.65mg
17.7%
Copper:0.34mg
17.18%
Vitamin A:833.04IU
16.66%
Vitamin B3:2.87mg
14.35%
Calcium:135.12mg
13.51%
Vitamin B2:0.19mg
11.29%
Zinc:1.59mg
10.61%
Vitamin B5:0.6mg
6.01%
Selenium:3.76µg
5.37%
Source:Epicurious