My clients have been loving this simple recipe for beet and white bean hummus - and you will too! It's packed with flavor, super easy to make, and rich in anti-inflammatory goodness!
Recipe: $5.02 | Per Serving: $0.30 | Yield: 17 servings
This white bean beet hummus is my absolute favorite part of a quinoa macro bowl, and is great as part of a hummus board / snack plate! Enjoy it as a snack or addition to a meal!
For more hummus inspiration, try this green hummus or this more traditional chickpea hummus.
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Why You Will Love Hummus Without Chickpeas
Move over chickpea hummus (which I still love), we're making things easier, smoother, and even more delicious!
Easier to make! Homemade hummus is sometimes a labor of love, but that's not the case with white bean beet hummus! White beans are softer than chickpeas, so they blend up easily, and the moisture provided by the beets results in a super smooth hummus!
Packed with nutrition! White beans and beets are both rich in polyphenols, making this an anti-inflammatory powerhouse.
Extra smooth consistency! The combination of white beans and beets give this hummus without chickpeas a creamy, silky consistency.
Ingredients
Making this white bean dip with beets requires just a handful of ingredients. Here's a look at the highlights!
- Beets: Use cooked beets for making this bean hummus, store-bought and pre-cooked is perfectly fine here!
- White beans: You can use any white bean including cannellini beans, butter beans, northern beans, and navy beans. I've tested this recipe with cannellini beans, northern beans and Spanish white beans with great results. You can use canned or freshly cooked beans.
- Garlic and lemon juice: Use fresh for the best flavor! I have not tested this with pre-made garlic or lemon juice.
- Tahini: This sesame seed paste is used to add flavor and density to the hummus. Plus - tahini is surprisingly rich in calcium!
- Cumin: Adds some earthy flavors with a background note of citrus. So warming and delicious here!
- Extra virgin olive oil: Not only is this an anti-inflammatory ingredient, it also adds body and texture to the final dish. BUT because we're using beets here for moisture, the olive oil is optional.
Dietary Modifications
Paleo: Nope! Beans are not Paleo.
Vegetarian: Yes, both vegan and vegetarian!
How to Make White Bean Beet Hummus
Making this beet and white bean hummus is quick and easy! Here's how to make it!
- Get everything prepped. Cook your beets if they’re raw. Drain and rinse the white beans. Crush or mince the garlic and juice a large lemon until you get about three tablespoons of juice.
- Add the cooked beets, white beans, crushed garlic, lemon juice, tahini, salt, and cumin to a large food processor.
- Process until it has a very smooth consistency. This will take a few minutes and I recommend stopping a few times to scrape down the sides.
- Transfer your white bean hummus to a serving bowl and sprinkle with black and/or white sesame seeds and chopped fresh parsley. Drizzle with just a touch of olive oil and enjoy!
Expert Tips
White beans, despite their color, are surprisingly high in polyphenols and are a great part of an anti-inflammatory meal plan!
Serve up your chickpea free hummus with cut veggies, crackers, rice cakes, and anything else good for dipping!
Store leftover beet and white bean hummus in the fridge for up to four days. You can also freeze it for up to three months.
Health Benefits of Beets
Phytonutrients: Beets contain betalain, which is a phytonutrient with strong anti-inflammatory properties.
Betaine: Beets are a primary source of betaine, which has many roles in the body, but we primarily associate it with detoxification and inflammation because it helps the body to break down and recycle high levels of inflammatory homocysteine and plays a role in liver function.
Nitric Oxide: You may have heard that beets and beet juice have been shown to reduce blood pressure - and that’s very true! Beets contain nitric oxide which helps to increase blood flow, and has been used not only to reduce blood pressure, but some people also use it to boost exercise performance.
The jury is still out regarding efficacy for exercise performance, but we know it is great for high blood pressure and I regularly recommend beets for my clients with hypertension.
PRO TIP: Be sure to utilize beets and beet juice according to your clinician’s recommendation to get the best benefits for your blood pressure without disrupting your blood sugar.
FAQs
No, while you can eat beets, they will not blend properly for this recipe. If you're starting with raw beets I suggest roasting them first. After washing them, place them in a casserole dish and add about 1-inch of water. Cover with a lid or foil and bake at 400 degrees for 45 minutes. Remove them from oven and once cool to the touch, you can gently peel away the skin with your thumbs. Now you're ready to make your beet hummus!
No, they are considerably different. Chickpeas have a more dense texture and a thicker outer skin. White beans generally cook up much softer and blend into a creamier consistency.
Yes. This will work in a regular blender, but it requires lots of starting and stopping to scrape down the sides and get the mixture moving. My recommendations would be a high speed blender (Vitamix, Blendtec), a food processor (which is what I use), or a Magic Bullet (you'd need to make this in two batches in a bullet).
More White Bean Recipes
Beet and White Bean Hummus (Without Chickpeas)
Equipment
- Food processor (or blender!)
Ingredients
- 2 medium cooked beets 6.5 ounces
- 15 ounce can of white beans drained and rinsed
- 1 small clove of fresh garlic crushed or grated
- 3 Tablespoons fresh lemon juice
- ¼ cup tahini
- ¾ teaspoon fine salt
- ¼ teaspoon cumin
- 1 teaspoon extra virgin olive oil for drizzling
Garnish and Serving
- 1-2 tablespoons fresh parsley or cilantro
- 1 teaspoon mixed black and white sesame seeds or hemp seeds for added protein
- vegetable crudité or crackers, rice cakes, etc.
Instructions
- If using raw beets, see instructions below to cook them. Drain and rinse one can of white beans. Crush or mince 1 clove of garlic. Juice a large lemon until you get about 3 Tablespoons of juice.
- Add all of the hummus ingredients except the oil - cooked beets, drained and rinsed white beans, crushed garlic, lemon juice, tahini, salt, and cumin - to a large food processor.
- Process for 1-3 minutes, or until a very smooth consistency is reached. I recommend stopping and scraping down the sides as necessary.
- Pour into a large bowl and garnish with black and/or white sesame seeds and chopped fresh parsley. Drizzle with just a touch of olive oil and enjoy!
- Serve with vegetable crudité, crackers, rice cakes, toast, or atop a macro bowl!
Ali Price
This is now one of my favs :)
Caitlin Self, MS, CNS, LDN
Thanks Ali! Glad you like it! 😉
Anonymous
Love this hummus! And it’s so fun to look at it too 😋
Caitlin Self, MS, CNS, LDN
Yes! Thank you! It's so pretty. 🙂