How about a vegan hummus – aka bean dip – for your next snack? Any beans will work, a great source of plant-based protein and the kids will love dipping veggies, apple slices, or pita chips! My versions include beets for some fun pink pop of color and antioxidants.
How to Make Vegan Hummus
First combine beans, water, lemon juice, garlic, cumin, salt, and pepper in a food processor or Vitamix. Blend until smooth, stopping to scrape down the bowls every so often. Whisk tahini and olive oil in a bowl and slowly add this to the rest of the mixture with the processor running. This will allow the fat to emulsify to dip! You can thin it out by adding some water tablespoon by tablespoon until it is the consistency you like.
I took half of the mixture as is and placed it in a bowl. For the other half of the mixture, I added roasted beets and put them right in the mixture to make a very appetizing pink hummus!
Serve your two dips with crudité! I used carrots, but you could also use celery, broccoli, cauliflower, bell peppers, or any other vegetables you like!
Pinto Bean Nutrition
Hummus is often made with garbanzo beans or chickpeas, but we are switching it up in my Vegan Hummus by using pinto beans! Just ½ cup of pinto beans provides 14g of fiber. That is over half of the daily value of fiber. They also provide 18g of protein, making this Vegan Hummus a great source of plant-based protein. Pinto beans provide 20% of the daily value of Iron, and 6% of Calcium. Iron is a mineral that is important for growth and development, for transporting oxygen from the lungs to all parts of the body, and for hormone production. Calcium is an important mineral in maintaining strong bones and teeth, for muscle contraction, and nerve transmission.
How else can I spice up my Vegan Hummus?
Hummus is so versatile; you can get as creative as you want! Start with the base of beans, water, lemon, salt and pepper, and get creative with your flavoring from there. When thinking about beans, you can add black beans, white beans, adzuki beans, or edamame. You can add in vegetables like beets, roasted red peppers, roasted garlic, sun dried tomatoes, jalapeños, or avocado. Or switch it up by adding in different spices and herbs like curry, zaatar, turmeric, or cilantro. What is your favorite way to make Vegan Hummus?
“Nutrition Facts For Pinto Bean.” Myfooddata, USDA Food Data Central, https://tools.myfooddata.com/nutrition-facts.php?food=446737&serv=wt1&qty=2.
“Office of Dietary Supplements – Calcium.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/.
“Office of Dietary Supplements – Iron.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.
- 1 can 15 ounces low salt chickpeas, drained and rinsed
- ¼ cup water
- 3 tablespoons lemon juice
- 1 clove garlic
- ½ teaspoon ground cumin
- ½ teaspoon salt
- pinch of red pepper flakes
- 3 tablespoons tahini
- 1 tablespoon Canola oil
- Optional variation: add a roasted bell pepper for flavor and color
- Optional garnish: toasted cumin seeds chopped chile, chopped herbs
- Combine chickpeas, water, lemon juice, garlic, cumin, salt, and pepper in a food processor or vitamix. Blend until smooth, stopping periodically to scrape the sides of the bowl.
- Whisk tahini and olive oil in a bowl and slowly add this to the rest of the mixture with the processor running.
- Serve with crudité and pita chips.