If you are a fan of hummus, then this butter bean hummus certainly won't disappoint. It's particularly creamy, and the mild flavour of butter beans combines well with the classic combination of garlic and lemon.
Why make butter bean hummus?
Hummus is super healthy and nutritious, and homemade hummus is particularly good as you'll be able to avoid cheap processed oils. It's a great way to enjoy extra pulses in your diet. Butter beans are a good source of protein, they are rich in vitamins and minerals. They are a good source of potassium, magnesium, folate, iron, zinc, and they also contain calcium. Butter beans are also a really good source of fibre and help to keep you feeling full.
This butter bean hummus is also really quick and easy to make, and uses only store cupboard ingredients. So pop a can or two of butter beans in the cupboard, and you'll have a good standby option for a quick lunch or health snack.
For something a bit different, you might also like to try this healthy chocolate hummus.
Ingredients
Butter beans. You'll need cooked beans for this recipe. I used a can of beans, but you could also use home cooked beans if you prefer. I've also made hummus with kidney beans, and it's equally delicious.
If you've got leftover butter beans, you might like this butter bean mash recipe.
Olive oil. Try to use a good quality olive oil, as you'll get more health benefits from cold pressed oil. You could also use another healthy oil if you prefer.
Lemon. You'll just be using the juice in this recipe, which will give a fresh tasting flavour. If you want a distinct lemony flavour, you could add a little of the zest too.
Garlic. I find the flavour of raw garlic quite pungent, so in this recipe I've soaked the garlic for a few minutes in the lemon juice which takes the harshness from the flavour. Chop the garlic very finely to ensure no chunks remain after blending. If you have it, then roasted garlic would also be ideal as it has a more mellow flavour. If you want to use garlic powder rather than fresh garlic, you'll need about an eighth of a teaspoon. Remember though, although garlic powder is convenient to use, you'll lose some of the health benefits using processed rather than fresh garlic.
Seasoning. Add salt and pepper to taste
Water. You'll need to add a little water to the mix otherwise it will be too thick. If you are using a can of beans, you can use some of the 'juice' from the can which will add another layer of flavour. But if you are using home cooked beans, or have already drained the can, just plain tap water will be fine.
Optional ingredients
You might like to add a little paprika or chopped parsley or chives as a garnish.
How to make butter bean hummus
Butter bean hummus really is incredibly easy to make. You can either use a small food processor, a blender or a hand held immersion blender and a tall jug.
If you are using raw garlic, peel and finely chop the clove (I just used half a clove in this recipe). Then soak the garlic for a few minutes in the tablespoon of lemon juice whilst you assemble the rest of the ingredients.
Then add all of the ingredients to the blender, and blitz until smooth. If necessary, scrape down the sides a couple of times, and make sure that the mix is perfectly smooth.
Serving and storage
Serve this delicious butter bean hummus just as you would a traditional hummus. Enjoy it as a dip for veggies or corn chips, or as a sandwich or wrap filling. It also works well served with these quick wholemeal flatbreads, or gluten free seed bread. Add a bowl of homemade soup and you've got a delicious and nutritious lunch:)
You can store butter bean hummus in the fridge for 4-5 days, and it also freezes well.
Frequently asked questions
Butter beans are a large white bean with a creamy texture. In some countries, they are also known as lima beans.
I find butter beans work well in this recipe as they are creamy and break down easily. But you could also use another variety such as cannelini beans if you prefer.
Yes they are. For this recipe you need cooked beans, so canned beans are convenient. But you can use home cooked beans as well. (I often cook up a large batch and freeze portions in small containers for convenience.)
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Recipe
Butter Bean Hummus
Equipment
- Blender or food processor
Ingredients
- 400 g canned butter beans drained and liquid reserved
- 2 tablespoon olive oil extra virgin if possible
- 1 tablespoon lemon juice
- ½ clove garlic peeled and very finely chopped or crushed
- 6 tablespoon juice from butter beans or use plain water
- ¼ teaspoon salt
- ⅛ teaspoon pepper
Instructions
- Soak the chopped garlic in the lemon juice for 5 minutes.
- Add the butter beans, olive oil, measured butter bean juice or water and seasoning to a blender or food processor. Add the garlic and lemon juice.
- Blitz until smooth. If necessary, scrape down the sides of the processor or blender and blitz again. Adjust the consistency with extra water if required.
Notes
- If you prefer, you can use roasted garlic rather than raw for a mellower flavour. You won't need to soak the roasted garlic.
- If you want to use garlic powder instead, use about an eight of a teaspoon.
- Extra virgin olive oil is ideal as it has a good flavour and health benefits. But if you prefer, use another type of healthy oil.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Nancy says
We eat a lot of hummus and love this, it's so creamy.