Herbed Lima Bean Hummus

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

Suggestions


Welcome to a delightful culinary adventure with our Herbed Lima Bean Hummus! This vibrant and creamy dip is not only a feast for the senses but also a healthy addition to your table. Packed with flavor from a symphony of fresh herbs like cilantro, dill, parsley, and mint, it transforms the humble lima bean into a delicious and satisfying treat. Whether you're enjoying it as an appetizer at a gathering, a starter for a cozy dinner, or a snack during your busy day, this hummus is bound to impress.

What makes this recipe even more enticing is its versatility. With its vegetarian, vegan, and dairy-free attributes, it caters to a range of dietary preferences while still delivering on taste. The hint of cayenne adds just the right amount of heat, while the use of fresh lemon juice and rich olive oil elevates the flavors to new heights. Serve it alongside crispy sesame wonton chips or warm toasted pita wedges for a perfect pairing that will leave your guests coming back for more.

In just 60 minutes, you can create a gourmet-style appetizer that not only looks beautiful on your table but also nourishes your body. Delight in the bright flavors and creamy texture of this Herbed Lima Bean Hummus, and experience the joy of sharing a dish that embodies health, taste, and creativity. Ready to impress? Let’s get started!

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