Superfoods Month: Kidney Bean Hummus

pita sandwich with kidney bean hummus and sugar snap peas

Traditionally, hummus is made with a chickpea (garbanzo bean) base. And too be honest, chickpeas and kidney beans are very similar in their nutrition. They both contain high levels of molybdenum, good levels of dietary fiber, folate, and triptophan, as well as small amounts of other necessary nutrients. The only difference is that chickpeas have more calories per serving (268 compared to 224 per one cup serving). Both of these legumes can improve heart health, regulate blood sugars, and have complex carbohydrates that are low in calories but satisfy your appetite.

Serves: 4-6
Prep Time: 20-30 min

Ingredients:

1 can kidney beans
1-2 cloves garlic
1 small shallot or 1/2 onion
1 cup cilantro, unpacked
1 roasted red pepper, chopped
1/2 Tbsp cumin
1/2 Tbsp lemon juice
1 Tbsp olive oil
2 Tbsp tahini
salt and cayenne pepper to taste

Directions:

• place garlic and shallot/onion into food processor or blender
• add in 3/4 of can of kidney beans and blend
• combine all other ingredients and blend to desired texture
• add more water or oil to change consistency
• use a spatula and place in bowl
• stir in remainder of kidney beans or pile on top for show (if desired)
• serve with crackers or pita chips or in a pita pocket sandwich as shown (with cucumbers, red pepper, spinach and sprouts

Potential Alternatives:

• go traditional and use chick peas instead
• try using other legumes (i.e. lentils, black beans, pinto beans)
• use different ingredients (e.g. kalmata olives, roasted eggplant,  jalapenos)