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.

Original recipe makes 12 servings


1/2 cup fresh lemon juice
1/2 cup tahini
1/4 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

  • PREP

    15 mins


    15 mins


  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.


Calories: 169 kcal
Carbohydrates: 14 g
Cholesterol: 0 mg
Fat: 11 g
Fiber: 4.3 g
Protein: 5.4 g
Sodium: 351 mg