I like hummus. I tend to make it with small white beans because it’s lower in calories as compared with garbanzo or chick pea hummus. Try it. You just might like it as much as I do.

Ingredients

• 2 cups small white beans cooked until soft and drained (if using canned white beans, drain and rinse well to remove the sodium)*
• ¼ cup chopped walnuts
• 2 tbsp almond milk
• 2 tbsp lemon juice
• 1-2 cloves garlic (to taste)
• ½ tsp Bragg Liquid Aminos or low-sodium tamari sauce, if desired.
• ½ tsp salt
• ¼ tsp pepper

Variation: You may substitute 2 cups thawed petite green peas for the white beans for a change of color and taste.

Preparation

Place all ingredients in a blender or food processer. Blend until very smooth.

Refrigerate in a covered container until cool.

Serving

Serve on baked whole-grain crackers or rye crisp or toasted sourdough bread pieces

Note:  Make it a little thinner by adding more almond milk or some water and it makes a nice sauce to dribble over steamed veggies or use on baked potatoes in place of cheese and sour cream.

*Low on the Glycemic Index and a good source of protein and magnesium, one cup of small white beans contains approximately 180 calories. (One cup of garbanzo beans or chickpeas contains nearly 300 calories.)

References (accessed 11-15)

http://www.healwithfood.org/health-benefits/white-beans-navy.php