The White Bean & Coriander Hummus
A healthy dip made using cannellini beans. Light and delicious! (Also vegetarian and gluten-free!)
Traditionally hummus is prepared with chickpeas, but cannellini beans are even more nutritious with more protein and fibre per serving (more info under the recipe). The cannellini beans have a smooth and creamy texture and is one of my favorite white beans, next to chickpeas.
Lighter than a regular hummus, perfect with some chopped veggies and crackers, or even on a bagel or in a sandwich! Perfect snack on the go.
Preparation time: 7-10 minutes (for the whole thing! )
Cannellini beans (drained and rinsed), 1 can
Fresh lemon juice, 2 tablespoons
Olive oil, 2 tablespoons
Tahini, 1 big tablespoon
Clove garlic minced, 1 small
Fresh coriander chopped, 2 tablespoons
Coriander powder, 1/4 teaspoon
Water, 2 tablespoons
Salt and pepper to taste
It can't get easier than that!
Combine all ingredients in a food processor and process until smooth, about 1 minute. You might want to store it in the fridge for a little bit before you serve it.
Store in airtight container in refrigerator for up to 6 – 7 days.
Feel free to change the ratio of tahini and olive oil in this recipe. You may prefer to use all tahini or all olive oil, or maybe 3 tablespoons tahini and 1 tablespoon olive oil, etc. Make this oil free by using tahini in place of the oil.
See? Doesn't take much to prepare healthy and yummy food! Let me know how it goes!
What are White Beans good for?
They are a nutritional powerhouse, as they're packed with fibre and protein and a good source of numerous micronutrients, including iron, folate, magnesium, and vitamin B6.
White beans may help stabilise blood glucose levels or even prevent diabetes. Beans are high in fibre, which can help lower blood glucose.
White beans also help control appetite as the fibre and healthful starches they contain help create a feeling of fullness and satisfaction.
Some studies have shown that beans act as antioxidants and anti-inflammatory agents. These effects could reduce the risk of cancer. And finally, other research suggests that nutrients in beans may help lower cholesterol. High cholesterol is a risk factor for heart disease and heart attacks.