Easy Red Kidney Bean Hummus
El hummus de alubias rojas se prepara con los mismos ingredientes que el hummus clásico, pero tiene un sabor diferente, ¡delicioso!
Easy Red Kidney Bean Hummus: A Nutrient-Packed, Flavorful Dip
Craving a healthy, versatile dip that’s quick to whip up and perfect for any occasion? This Easy Red Kidney Bean Hummus is a delicious twist on the classic chickpea version, offering a unique flavor profile with the same creamy texture. Made with red kidney beans, tahini, lemon juice, and a blend of spices, this gluten-free, vegan-friendly recipe is rich in fiber, protein, and antioxidants. As a dietitian passionate about nutritional education, I’m excited to share this simple recipe, its health benefits, and creative serving ideas. Whether you’re meal prepping or hosting a gathering, this hummus will become a go-to favorite. Let’s dive in!
Why Choose Easy Red Kidney Bean Hummus?
Hummus is a reliable, crowd-pleasing dip, for example, perfect when you’re unsure what to serve. This red kidney bean hummus stands out because it’s:
-
Nutrient-Dense: Packed with fiber, protein, and iron from kidney beans, thus supporting digestion and energy.
-
Gluten-Free and Vegan: Suitable for diverse dietary needs, therefore ideal for gatherings.
-
Quick and Easy: Ready in under 10 minutes (with pre-cooked beans), for instance, perfect for busy schedules.
-
Versatile: Use as a dip, spread, or side dish, so it fits any meal.
-
Meal Prep-Friendly: Stores well for 4–5 days, making it a convenient weekly staple.
Moreover, the distinct flavor of kidney beans, enhanced by vegetables during cooking, sets this hummus apart from traditional chickpea versions, thus offering a fresh twist.
Easy red kidney bean hummus is a gluten-free, vegan dip, rich in fiber and protein, ready in under 10 minutes.
Nutritional Benefits of Key Ingredients
This hummus is a nutritional powerhouse. Here’s why its ingredients shine:
-
Red Kidney Beans:
-
Fiber: About 6g per ½ cup, which promotes digestion and heart health.
-
Protein: Provides 7g per ½ cup, for example, supporting muscle repair and satiety.
-
Iron and Folate: Boosts energy and red blood cell production, especially beneficial for vegetarians.
-
Antioxidants: Polyphenols combat inflammation, additionally reducing chronic disease risk.
-
-
Tahini (Sesame Seed Paste):
-
Healthy Fats: Rich in monounsaturated fats, which support heart health.
-
Calcium: Provides bone-strengthening minerals, for instance, ideal for dairy-free diets.
-
Sesame Seeds: Add vitamin E and zinc for immunity.
-
-
Extra Virgin Olive Oil (EVOO):
-
Monounsaturated Fats: Lowers LDL cholesterol, thus promoting cardiovascular health.
-
Antioxidants: Polyphenols reduce inflammation, thereby protecting cells.
-
-
Lemon Juice:
-
Vitamin C: Enhances iron absorption from beans, for example, boosting nutrient uptake.
-
Digestive Aid: Stimulates digestion, so it complements the fiber-rich beans.
-
In contrast, the spices (cumin, paprika) add flavor and anti-inflammatory properties, making this a balanced, nutrient-packed dip.
Made with kidney beans, tahini, and olive oil, it’s a heart-healthy alternative to classic chickpea hummus.
Recipe: Easy Red Kidney Bean Hummus
This simple recipe yields a creamy, flavorful hummus that’s perfect for dipping, spreading, or pairing with meals. Let’s get started!
Ingredients (Serves 4–6)
-
1 cup cooked red kidney beans (from 125g dried beans, soaked overnight)
-
1 tablespoon tahini
-
Juice of ½ lemon (about 1 tablespoon)
-
½ clove garlic, minced
-
¼ teaspoon ground cumin
-
½ teaspoon sesame seeds (for garnish)
-
¼ teaspoon sweet paprika (preferably La Vera, optional)
-
¼ teaspoon sea salt (adjust to taste)
-
1 tablespoon extra virgin olive oil (plus extra for drizzling)
-
2–3 tablespoons water (adjust for desired texture)
Instructions
-
Cook the Beans:
-
First, soak 125g dried kidney beans in water overnight (8–12 hours). Drain and rinse.
-
Cook beans in a pot with ½ spring onion, 1 leek, and 1 carrot for 1–1.5 hours until tender. Alternatively, use 1 cup canned beans, rinsed and drained. Drain and cool slightly.
-
-
Blend the Hummus:
-
Next, in a food processor, combine cooked beans, tahini, lemon juice, garlic, cumin, paprika, salt, olive oil, and 2 tablespoons water. Blend until smooth.
-
If needed, add an extra tablespoon of water for a creamier texture.
-
-
Chill and Garnish:
-
Then, transfer to a bowl and refrigerate for 30 minutes to enhance flavors.
-
Before serving, drizzle with olive oil and sprinkle with sesame seeds.
-
-
Serve:
-
Serve with rye toast, veggie crudités (e.g., carrots, cucumbers), or as a side with grilled chicken or fish. Alternatively, spread on gluten-free crackers or use in wraps.
-
-
Store:
-
Finally, store in an airtight container in the refrigerator for 4–5 days. Do not freeze, as texture may become grainy.
-
Store in the fridge for 4–5 days, perfect for meal prep or pairing with veggies, toast, or proteins.
Serving Suggestions
-
Spread: Use in sandwiches or wraps with avocado and greens.
Customization Options
-
Legume Swap: Use chickpeas or lentils, for example, for a different flavor.
-
Spice Variations: Add smoked paprika, chili flakes, or fresh herbs like parsley.
-
Creaminess Boost: Increase tahini or olive oil, though this adds calories.
-
Garlic-Free: Omit garlic for a milder taste, especially for sensitive stomachs.
Tips for Perfect Hummus
-
Prep Beans in Advance: Cook a large batch and freeze in portions, for instance, to save time. Thaw overnight in the fridge before use.
-
Adjust Texture: Add water gradually, otherwise the hummus may become too runny.
-
Balance Flavors: Taste and adjust salt or lemon juice, so it’s perfectly seasoned.
-
Cook with Veggies: Boil beans with aromatics (e.g., leek, carrot), thus enhancing flavor.
This red kidney bean hummus is easily customizable with spices or herbs, making it a versatile addition to any healthy meal plan.
Nutritional Insights: Why Hummus is a Smart Choice
Hummus is a staple in Mediterranean diets, known for their heart-healthy benefits. For example, legumes like kidney beans are rich in fiber and protein, which promote satiety and stabilize blood sugar. Moreover, combining beans with tahini and olive oil provides a balance of plant-based protein, healthy fats, and complex carbs, making it ideal for sustained energy. However, store-bought hummus may contain added sugars or preservatives, so homemade versions let you control quality. This recipe’s low glycemic index and nutrient density make it a smart choice for weight management, diabetes control, or vegan diets.
Why You’ll Love This Recipe
-
Flavorful and Unique: Red kidney beans offer a distinct taste, for instance, different from chickpea hummus.
-
Healthy and Satisfying: High in fiber and protein, therefore perfect for balanced snacking.
-
Quick Prep: Ready in under 10 minutes with pre-cooked beans, so great for busy days.
-
Versatile: Use as a dip, spread, or side, thus fitting any meal.
-
Meal Prep-Friendly: Lasts 4–5 days in the fridge, for example, ideal for weekly planning.
You might also be interested in:
- Beetroot Hummus
- Classic Hummus
- Lentil Hummus
This Easy Red Kidney Bean Hummus is a healthy, flavorful dip that’s perfect for snacking, meal prep, or entertaining. For instance, with red kidney beans, tahini, and a touch of spices, it’s gluten-free, vegan, and ready in minutes. Moreover, its fiber-rich, protein-packed profile supports digestion, heart health, and stable blood sugar.
As a result, whip up this hummus today and enjoy a versatile, nutrient-dense treat that’s as delicious as it is good for you!
HUMMUS DE ALUBIAS ROJAS
El hummus de alubias rojas se prepara con los mismos ingredientes que el hummus clásico, pero tiene un sabor diferente, ¡delicioso!
Ingredients
- 125 gramos alubias rojas secas
- 1 cda pasta de sésamo (tahini)
- 1/2 diente de ajo
- 1 cucharadita semillas de sésamo
- 1/2 cucharadita comino molido
- 1/2 cucharadita pimentón de la Vera
- 1/2 cucharadita sal marina
- 1 cucharadita aceite de oliva virgen extra
- 2 cda agua (según la textura deseada puede poner más o menos)
Instructions
- La elaboración de este plato comienza la noche anterior, pon en remojo las alubias con abundante agua.
- Al día siguiente cuece las alubias durante 35-40 minutos en abundante agua hirviendo, si quieres puedes añadir unas verduritas o simplemente un poco de sal.
- Cuando estén tiernas, escúrrelas y deja que enfríen.
- Añade todos los ingredientes a tu robot de cocina y procesa.
- Si ves que queda muy espeso añade agua, poco a poco, hasta que consigas la consistencia deseada.
- Sirve este dip con un chorrito de aceite de oliva y decora con semillas.
Nutrition Facts
HUMMUS DE ALUBIAS ROJAS
Amount Per Serving
Calories 308
Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g13%
Sodium 1174mg51%
Potassium 573mg16%
Carbohydrates 34g11%
Fiber 10g42%
Sugar 1g1%
Protein 14g28%
Vitamin A 566IU11%
Vitamin C 2mg2%
Calcium 76mg8%
Iron 6mg33%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Tried this recipe?Let us know how it was!
Jose
Lo hemos probado en casa y está buenísimo. Muchas gracias.