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White Bean Hummus

A hearty, healthy guest from the Middle East — hummus! I'm not much of a meat eater, and I know there are plenty of foods that can take its place in my diet — legumes, for one. One dish that's built around wholesome legumes is hummus. It's traditionally made with chickpeas, but I promise you that bean hummus is every bit as good. If you don't want to just take my word for it, then make it and taste for yourself!

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Bean hummus
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 25 % 17 g
Fats 28 % 19 g
Carbohydrates 48 % 33 g
408 kcal
GI: 100 / 0 / 0
  • Start by prepping the beans. To get them to cook faster, pour boiling water over them the night before (enough to cover them completely). In the morning, drain off the cold water and pour fresh boiling water over the beans in the pot you'll cook them in, adding baking soda on the tip of a knife. It softens the beans' tough skins. From the moment it boils, cook the beans for 20 minutes, then take them off the heat and drain. While the beans cook, make the sesame paste: blend the sesame seeds with 20 ml of the olive oil. Return the beans to the pot, add the bay leaves and salt, and cover with boiling water. Set over the heat and cook another 30 minutes, until tender. Remove the bay leaves from the cooked beans and drain — but leave a little of the liquid (about 100 ml / ½ cup), since you'll be puréeing them. Put the beans and that liquid in a blender. Add the spices (garlic powder and dried herbs), the sesame paste, and another 20 ml of olive oil. Blend everything into a purée, adding more bean liquid as needed. The hummus is ready! Spoon it into your favorite bowls, garnish with fresh parsley and the rest of the olive oil mixed with the turmeric. For a true Middle Eastern touch, serve the hummus with traditional pita bread.

Caloric content of the products possible in the composition of the dish

  • Beans - 328  kcal/100g
  • White beans - 352  kcal/100g
  • Scarlet runner beans - 23  kcal/100g
  • Frozen beans (300 g pack) - 102  kcal/100g
  • Turmeric - 325  kcal/100g
  • Bay leaf - 313  kcal/100g
  • Parsley - 45  kcal/100g
  • Whole dried sesame seeds - 563  kcal/100g
  • Hulled sesame seeds - 582  kcal/100g
  • Salt - 0  kcal/100g
  • Olive oil - 913  kcal/100g
  • Frozen soup greens - 41  kcal/100g
  • Herbs - 41  kcal/100g
  • Baking soda - 0  kcal/100g
  • Garlic powder - 331  kcal/100g

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