Kidney Bean Hummus

So I have a major obsession with hummus. I mean, who doesn't?! I could eat it on anything, with anything, and any time of day. This Kidney Bean Hummus is no exception. There are so many different variations of a "classic" hummus that can be done. Changing out the chickpeas for kidney beans is one of my favorite ways to do so. It is so creamy and delicious and with only five ingredients it is also crazy easy to make. Making a double batch may actually be a good idea because I promise you, it will not last long! At least it never does in my house. 

One cup of kidney beans contain 15 grams of protein, 13 grams of dietary fiber, and meets 58 percent of the recommended daily value for folate. 

Folate is essential to the formation of DNA, red blood cells and chemical messengers in the nervous system. It is also shown to lower risks of breast cancer in women when coming from natural food sources. Folate is an extremely important nutrient for women who are pregnant or wanting to become pregnant, because women who are deficient are at an increased risk for neural tube defects, which is a developmental condition that adversely affects nervous system development in the fetus and can often lead to loss of pregnancy. 

One cup of kidney beans also provides 20 percent of the recommended daily value for magnesium, 29 percent for iron and 21 percent for copper.

This Kidney Bean Hummus is great with raw vegetables, whole grain crackers, spread on a sandwich, toast or wrap, or even in a veggie or burrito bowl. 

Kidney Bean Hummus

1 can red kidney beans, drained and rinsed
1 clove garlic
2 tsp olive oil
1 tsp water
1/2 tsp ground cumin
1/4 tsp sea salt 

*This recipe can be made neutropenic by switching out the fresh garlic for 1 tsp of garlic powder. 


1. Place all ingredients together in a food processor and blend until smooth. Store covered in the fridge for up to a week. 

I hope you all enjoy this spin on a classic hummus using delicious, nutrient rich kidney beans! 

xo Natalie