Creamy White Bean Hummus Recipe (GAPS, SCD)
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Last Updated on September 26, 2023
Looking for an easy snack or appetizer idea? This delicious white bean hummus goes good on just about anything. Scroll down for an easy recipe to make silky smooth white bean hummus.
White Bean Hummus
I’ve always LOVED hummus – lemony hummus, garlicky hummus, or red peppery hummus. Even though we can no longer have gluten (nixing pita chips) or corn (nixing tortilla chips) hummus with fresh veggies satisfies my crunch cravings.
There are loads of health benefits of white beans, so my hummus recipe is very nutritious for you!
Simple White Bean Hummus
You will typically find hummus recipes that call for chickpeas (garbanzo beans), and not white beans. Did you know that the word hummus means chickpeas in the Arabic language? My white bean hummus recipe doesn’t use chickpeas, rather cooked navy beans.
This hummus made with white beans is thick and creamy and has a beautiful garlic flavor and a bit of tang from the zesty lemon. It’s very easy to play with the flavors. Love garlic? Add more of it! You can also change the ratio of tahini and olive oil to your liking. If you are unable to tolerate tahini it’s still delicious if you leave it out and add more lemon.
Ingredients You Need to Make White Bean Hummus
As I mentioned above, this recipe uses white navy beans instead of the traditional garbanzo beans. This white bean dip tastes just like a traditional hummus. You blend simple ingredients in a food processor to puree the beans and make this creamy white bean hummus for a delicious and healthy snack.
- cooked navy beans
- lemon for brightness
- extra virgin olive oil
- sesame tahini
- garlic cloves (or for an extra tang, try adding fermented garlic instead)
- sea salt
- cumin
- fresh water
Be sure to soak dried navy beans overnight to reduce the lectins. If you use canned navy beans instead of cooking dry beans, you can use some water from the beans to make it even creamier.
Ways to Eat White Bean Hummus
Just like a traditional chickpea hummus, this easy white bean hummus recipe will make a perfect appetizer. The creamy texture makes a delicious dip for fresh vegetables, pita bread (if you can eat that), or even as a sandwich spread. Here are some more ideas:
- perfect dip
- delicious spread
- roasted vegetables
- plaintain chips
- grain free bread
- raw veggies
Hummus Toppings
You can use this easy hummus recipe as a base and add toppings to your liking. Some great topping ideas for my creamy hummus rcipe are:
- fresh herbs
- lemon zest
- pine nuts
- roasted red peppers
- fresh parsley
- fresh basil
- chopped kalamata olives
- sun dried tomatoes
- ground coriander seeds
- drizzle of sesame oil
White Bean Hummus Modifications
Since originally posting this recipe, I have become sensitive to tahini (I’m doing the autoimmune protocol and though I’ve been able to successfully introduce several foods, unfortunately I’m unable to tolerate sesame seeds.)
I’ve been making this recipe sans the tahini and cumin but adding extra olive oil and lemon and it’s still delicious (even according to taste testers).
If you’re not eating SCD and can tolerate chickpeas, I suggest the Ultimate Hummus recipe from one of my favorite sites, Cooks Illustrated.
Storing Homemade Hummus
Store in the refrigerator using an airtight container for up to a week – but I bet this delicious white bean hummus doesn’t last that long!
PrintWhite Bean Hummus (GAPS, SCD)
Ingredients
- 4 cups cooked navy beans, drained (See Note below)
- juice of 2 large lemons
- 1/4 cup extra virgin olive oil
- 1/4 cup sesame tahini (optional)
- 1 garlic clove, minced or pressed
- 1 1/2 teaspoons salt
- 1 1/2 teaspoons ground cumin (optional)
- 1/4 cup water
Instructions
- In a small bowl, mix together the sesame tahini (if using) and olive oil. Set aside.
- In the work bowl of a food processor with blade, add beans, lemon juice, garlic, salt, cumin (if using) and water. (If beans were freshly cooked and drained, thus retaining more water, pulse at this point. If they seem dry, add more water a few tablespoons at a time, until it moves through the blades well.
- With the food processor running, add olive oil and tahini mixture in a steady stream through the opening in top of the work bowl. Process until creamy.
- NOTE: To cook beans, soak 2 cups dried navy beans in water to cover for 24 hours. Drain, cover with fresh water to about 2″ above beans. Bring to a boil, and then turn down to a simmer. Simmer for about 2 hours, stirring occasionally, until beans are soft. If water evaporates during cooking, just add more.
