White Bean Cashew Hummus
NUTRITIONAL NOTES
BEANS: Beans are a wonder food - an excellent source of vitamin-rich, low-fat protein. Beans help to lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation, hypertension and type II diabetes, and lessen the risk of cancer.
CASHEWS: Not only do cashews have a lower fat content than most nuts, but over 80% is heart-healthy unsaturated fatty acid. Cashews are also high in copper and magnesium, the first vitally important in antioxidant defenses and energy production, and the latter helping with bone strength.
GARLIC: The anti-inflammatory benefits in garlic not only assist the cardiovascular system, but also the musculoskeletal and respiratory systems. Antibacterial and antiviral compounds in garlic help to control infection. And, a high intake of garlic has been proven to lower risk for virtually all cancer types.
Serves: 6-8
INGREDIENTS:
1 (14 oz) can of white beans, drained and rinsed
1 cup unsalted cashew, soaked on water for at least 7 hours, preferably overnight
½ cup olive oil
2 tbsp tahini
2 cloves garlic, smashed
zest from 1 lemon
juice from 1 lemon
½ tsp paprika, optional
1 tsp salt, or to taste
¼ tsp pepper
2-4 tbsp water
INSTRUCTIONS:
-
Place all ingredients in a food processor or blender. Blend until smooth.
-
Adjust seasoning as needed. Depending on how long you soaked cashews, the hummus may need a little water to help smooth the texture. Add water 1 tbsp at a time until the dip reaches the consistency you like.
-
Serve with a drizzle of olive oil on top and a sprinkling of paprika.