Kidney Bean Hemp Hummus Recipe

Recipesfull introduces to you: Hummus Recipes. (Kidney Bean Hemp Hummus Recipe). A quick and healthy bean dip recipe. Great with crackers or pita bread, or as a sandwich spread. Our two-year-old eats it with her carrots. Keeps in the fridge for about a week.

Brief

Prep 15 mins

Total: 15 mins

Servings: 12

Yield: 12 servings

Kidney Bean Hemp Hummus Recipe

Ingredients

½ cup fresh lemon juice

½ cup tahini

¼ cup olive oil

1 clove garlic

minced

1 teaspoon ground cumin

1 teaspoon salt

1 (15 ounce) can kidney beans

rinsed and drained

1 (15 ounce) can garbanzo beans

rinsed and drained

2 tablespoons hemp seed hearts

Appetizer and Snack

Directions

Step 1

Blend lemon juice and tahini together in a blender until smooth; add olive oil garlic cumin and salt. Blend mixture until smooth. Add 1/4 of the kidney beans and 1/4 of the garbanzo beans at a time to the tahini mixture; blend scraping the sides after each addition. Pour hemp seed hearts into hummus and blend until smooth.

Nutritional Information

Kidney Bean Hemp Hummus Recipe

Servings Per Recipe:12

Calories: 169.1

% Daily Value *

Protein: 5.4g 11%

Carbohydrates: 14g 5%

Dietary Fiber: 4.3g 17%

Sugars: 0.3g

Fat: 11g 17%

Saturated Fat: 1.5g 7%

Vitamin A Iu: 16.5IU

Niacin Equivalents: 1.3mg 10%

Vitamin B6: 0.1mg 8%

Vitamin C: 5.7mg 9%

Folate: 26.7mcg 7%

Calcium: 63.4mg 6%

Iron: 1.8mg 10%

Magnesium: 17.5mg 6%

Potassium: 98mg 3%

Sodium: 350.9mg 14%

Thiamin: 0.2mg 17%

Calories From Fat: 99

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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