Hummus Recipe ★ Kidney Bean Hemp Hummus

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.

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

Cooking Directions

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.

Nutrition Facts

• calories169.1
• carbohydrateContent14 g
• fatContent11 g
• fiberContent4.3 g
• proteinContent5.4 g
• saturatedFatContent1.5 g
• sodiumContent350.9 mg
• sugarContent0.3 g