White Bean Hummus

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
White Bean Hummus
10 min.
6
532kcal

Suggestions

Ingredients

  • 24 ounce .5 can cannellini beans dried canned or
  •  garlic cloves chopped
  • teaspoon ground cumin 
  •  juice of lemon juiced
  • 0.5 cup olive oil extra-virgin
  • servings salt and pepper 
  • 0.5 cup tahini paste 

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. *To cook the dried beans, soak them overnight in plenty of water.
  2. Drain, put them in a pot, and cover them with fresh water by 1-inch. Bring them to a boil, lower the heat, and simmer until they are tender, about 30 to 40 minutes.
  3. Put the beans into the bowl of a food processor.
  4. Add the lemon juice, cumin, garlic, tahini paste, and salt and pepper, to taste. Turn the processor on and slowly pour in the olive oil. Process until smooth and thick.

Nutrition Facts

Calories532kcal
Protein21.83%
Fat24.89%
Carbs53.28%

Properties

Glycemic Index
5.83
Glycemic Load
0.1
Inflammation Score
-9
Nutrition Score
34.95782623602%

Flavonoids

Catechin
0.01mg
Epicatechin
0.1mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
3.86mg
Myricetin
0.02mg
Quercetin
0.04mg

Nutrients percent of daily need

Calories:531.68kcal
26.58%
Fat:15.26g
23.47%
Saturated Fat:2.24g
13.99%
Carbohydrates:73.47g
24.49%
Net Carbohydrates:55.22g
20.08%
Sugar:2.54g
2.82%
Cholesterol:0mg
0%
Sodium:219.79mg
9.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.11g
60.22%
Folate:460.65µg
115.16%
Manganese:2.07mg
103.28%
Fiber:18.25g
72.99%
Copper:1.44mg
72.23%
Iron:12.99mg
72.15%
Potassium:2142.49mg
61.21%
Magnesium:236.23mg
59.06%
Vitamin B1:0.82mg
54.59%
Phosphorus:502.92mg
50.29%
Zinc:5.12mg
34.11%
Selenium:21.56µg
30.8%
Calcium:305.72mg
30.57%
Vitamin B6:0.41mg
20.34%
Vitamin B2:0.19mg
11.32%
Vitamin B3:1.7mg
8.49%
Vitamin B5:0.84mg
8.43%
Vitamin K:8.55µg
8.15%
Vitamin E:0.78mg
5.17%
Vitamin C:3.11mg
3.77%