Hummus is a favorite go-to for party dips and snacks, but if you've never ventured away from this one legume, you're missing out. This easy recipe is a take on traditional hummus, with one key difference: butter beans instead of chickpeas. Topped with finely chopped parsley, toasted pine nuts and a drizzle of olive oil, this creamy dip with fresh lemon and garlic for flavor is a delicious conversation starter at your next summer gathering.
A plant-based protein with an excellent source of magnesium and folate, lima beans, also known as "butter beans," due to the starchy, buttery texture has a delicate flavor which complements a variety of dishes, making them a natural substitute for other legumes. This slow-burning complex carbohydrate can replenish iron stores, which will increase energy. Lima beans contain 24.9% of the recommended daily value of iron in one cup. Rich in cholesterol-lowering dietary fiber, lima beans (and other beans) are excellent for those with irregular glucose levels, such as diabetes or hypoglycemia.
Part of the onion family, grown for its distinctive, delicious taste and health benefits. Garlic complements savory dishes and adds a punch of flavor to bland meals. The release of sulfur compounds when garlic is chewed, chopped or crushed are what produce its health benefits. Studies have found that the sulfur compounds in garlic may protect against heavy metal toxicity and organ damage. Garlic is low in calories and rich in vitamins B6, C, and trace minerals such as manganese and selenium. Studies have found that high doses of garlic have a significant impact on reducing blood pressure as well as reducing LDL, or "bad," cholesterol.
- Prep Time
Two cans, no-salt-added, butter beans
4 cloves garlic, crushed
1 lemon, juiced
1/2 Tbsp salt
1/2 Tbsp pepper
1/4 tsp cumin
2 Tbsp water
(Optional) Parsley, chopped
(Optional) Pine nuts, toasted
(Optional) Olive oil
- Add butter beans, garlic, lemon juice, salt, pepper, cumin and water to a high-powered blender or food processor. Blend at medium speed. If the consistency of the mixture is too thick, add more water. Transfer to a serving bowl.
- Finely chop parsley. Set aside.
- Lightly toast pine nuts in a pan at low heat. Do not walk away from the pan as the pine nuts are very likely to burn.
- To the serving bowl, garnish the butter bean dip with parsley, pine nuts, a drizzle of olive oil and extra salt & pepper. Serve with crackers or crudites.