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:

  1. Place all ingredients in a food processor or blender.  Blend until smooth. 

  2. 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. 

  3. Serve with a drizzle of olive oil on top and a sprinkling of paprika.  

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