Herbed Lima Bean Hummus

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

Suggestions


Elevate your snacking game with our delectable Herbed Lima Bean Hummus! This vibrant and nutritious dip is a fantastic addition to any gathering, whether you're hosting a casual get-together or simply enjoying a quiet evening at home. Packed with protein and wholesome ingredients, it is not only vegetarian and vegan but also dairy-free, making it a perfect choice for a variety of diets.

The creamy blend of baby lima beans, fresh herbs, and zesty spices creates a flavor profile that's both refreshing and comforting. Each bite bursts with the rich aromas of cilantro, dill, and mint, harmoniously balanced with the warmth of cayenne pepper and the depth of cumin. This hummus is not just delicious; it’s also a great source of energy, with a caloric breakdown that fuels your body without weighing you down.

Whether served as a sophisticated antipasti, a vibrant starter, or a light snack, this Herbed Lima Bean Hummus pairs beautifully with sesame won ton crisps or toasted pita wedges. It’s an ideal way to delight your guests and impress even the most discerning palates. Plus, you can make it ahead of time, allowing you to enjoy the company of friends and family without the stress of last-minute preparations. Let’s dive into this culinary adventure and bring a touch of herbaceous bliss to your table!

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