Have you heard of hummus with kidney beans?
Well get ready to tantalize your taste buds with a twist on a classic favorite: Kidney Bean Hummus! This recipe is not just delicious, it’s a delightful surprise for your palate.
Imagine the rich, creamy texture of traditional hummus, now infused with the robust and hearty flavors of kidney beans.
Perfect for dipping, spreading, or just enjoying by the spoonful, this kidney bean hummus is set to become your new go-to snack. And if you are a hummus lover like me and my family, you may want to check out my high protein hummus or low sodium hummus recipe too!
Why Make Kidney Bean Hummus
- Pantry (and freezer) items you already have at your house
- Don’t like chickpeas? Kidney beans are the perfect replacement!
- This snack will provide heart healthy nutrients, aid in satiety and help with weight loss
- Contains natural ingredients
- It is a cost effective source of protein that adults and kids both love! I’ve tested it on my family and they approve.
Nutrition In Hummus With Kidney Beans
Hummus with kidney beans fits into healthy diets including the Mediterranean Diet, DASH diet, Portfolio diet, Post Stent Diet, PAD diet, low cholesterol diet and MIND Diet.
Would I even be a dietitian without discussing the heart health benefits of this red bean hummus recipe? I think not!
- Rich in soluble fiber – according to the portfolio diet, eating enough soluble fiber each day can lower low density lipoprotein (LDL) cholesterol levels and this red kidney bean hummus recipe is a great source of that. In fact chickpeas are one of the 39 foods that can unclog arteries too.
- High in total fiber – not only is it high in soluble fiber, but also total fiber which is essential in the DASH and Mediterranean diet to reduce blood pressure and promote overall heart health.
- Contains plant protein – replacing protein from animals with protein from plants is one of the essential recommendations in the American Heart Association Guidelines (1).
- Monounsaturated fats – Both olive oil and tahini (ground sesame seeds) contribute healthy fats to this red bean hummus recipe. These fats can also lower LDL cholesterol levels, potentially reducing the risk of heart disease. Additionally, these foods contain minimal amounts of saturated fats that can raise LDL cholesterol. A win-win.
- Limited added salt, low glycemic food that has anti-inflammatory properties (because of its garlic and olive oil).
I not only love legumes for their heart health properties, but they are also an affordable source of protein with the rising food prices!
Ingredients In Red Kidney Bean Hummus
Red kidney beans – I used canned red kidney beans here. Make sure they say “no salt added” on the front of the can, to help manage your sodium intake (and overall blood pressure!). You can also use dried beans too.
Garlic, Tahini, Lemon juice, cumin, oregano and black pepper – used for flavor.
Olive oil– Using Extra Virgin olive oil or other heart healthy substitutes for olive oil like avocado oil to keep this recipe heart healthy.
These ingredients make this hummus with kidney beans recipe vegan and gluten free too!
How It’s Made
I like simple recipes – so I kept this red bean hummus recipe simple too. Just add all ingredients to a blender on high speed and blend until smooth, pausing periodically to scrape down the sides of the food processor with a spatula. This is key, don’t forget to use your spatula!
Another thing I recommend is adding a tsp or two of water while it is blending until you achieve your desired thickness.
Video Tutorial
Watch how easily it is to whip up this delicious red bean hummus recipe (coming soon)!
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Storage
This hummus with kidney beans keeps for 3-5 days in the fridge (although my family ate this in one serving – it’s that good!).
Store it in an airtight container to maintain freshness and if you notice any off smells its best to discard it.
This does freeze well too, and can be kept in the freezer for 3 months.
Customize It!
To make this red bean hummus even more heart healthy you can add omega 3s rich seeds like flaxseed or hemp seeds and more garlic or olive oil or other foods that can help lower blood pressure.
Make this recipe your own by experimenting with additional flavors
- Spices like cumin, paprika, turmeric cayenne pepper, chili powder, red pepper flakes or hot sauce would work well here.
- Any legume would work. Try black beans, or cannellini beans for a different twist on this dish.
- Add vegetables like roasted red pepper, beet, spinach, cauliflower, sweet potatoes or even carrots to the mix.
Serving Suggestions
Kidney bean hummus makes a great dip, but also an awesome spread for sandwiches. My kids love this protein rich dip.
Try it with:
- Tortilla chips
- Pretzels
- Crackers
- Vegetables
- Bread
- Flatbread
- And don’t forget to top with olive oil!
Other Legume Recipes
Final Thoughts
So if you find yourself without chickpeas, but have kidney beans in your cupboard, this is your sign to make this delicious red bean hummus recipe. Made in the same way as chickpea hummus, this is an easy swap for a heart healthy snack.
As a bonus, kidney beans are a softer bean and so the texture is smoother than traditional hummus made from chickpeas. No lumps or chunks here!
If you do try this hummus with kidney bean recipe, be sure to let me know what you thought in the comments below! Would love to hear from you!
Recipe and photos by Lilian Auraha, nutrition student and blog article written by Veronica Rouse, RD, CDE
Hummus With Kidney Beans
Equipment
- 1 blender or food processor
Ingredients
- 1 can red kidney beans drained, rinsed
- 1 clove garlic minced
- 1/4 cup tahini
- 1/4 lemon juice, freshly squeezed
- 1/4 cup olive oil
- 1/2 tsp ground cumin
- 1/2 tsp ground oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 1-2 tbsp water as needed
Optional Garnishes
- paprika
- olive oil
- olives
- Ground oregano
Instructions
- Blend Hummus. Add all ingredients to a blender on high speed and blend until smooth, pausing periodically to scrape down the sides of the food processor. If hummus is too thick, add water until desired thickness is achieved.
- Serve and Store: Scoop hummus in a small bowl or plate to use as a dip or spread. Store leftover hummus in an airtight container in the refrigerator for up to 4 days.