Whip up a tasty dip with lots of variations, or create your own with simple adjustments. Adjust to your taste using lemon, lime and season with salt to taste.
Variations
Create your own: To change up your bean dip/spread, use the Basic Hummus as a template. Pick a bean, add citrus, spices and herbs, some oil to carry the flavour and blend till smooth. Enjoy with veggie sticks, tortilla chips, pita bread, crackers or as a filling for wraps.
Classic Hummus
Ingredients
- 1 14 oz/398 mL can chickpeas (or 1 ½ cups cooked chickpeas)
- ¼ cup lemon juice (about 1 large lemon)
- 3 tbsp olive oil
- 2 tbsp tahini
- 1 clove garlic
- 3 tbsp cold water
- 1 tsp ground cumin
- ½ tsp paprika
- salt to taste
Instructions
- Assemble ingredients in a blender or food processor and blend until creamy smooth.
- Taste and adjust seasoning with lemon and salt, add fresh pepper if desired.
Notes
Serving Information
Enjoy with veggie sticks, tortilla chips, pita bread, crackers or as a filling for wraps.Recipe Cost Breakdown
| Ingredients | Servings: 6 | ||
| Quantity | Measure | Cost | |
| Beans, canned (398ml/14oz) | 1 | ea | 3.29 |
| Garlic | 3 | clove | .09 |
| Olive oil | 3 | Tbsp | .90 |
| Tahini | 15 | ml | .36 |
| Herbs (21g pkg) | 5 | g | .65 |
| Lemon | 1 | ea | 1.00 |
| Total | 5.39 | ||
| Cost/Serving | 0.89 | ||
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Roasted Red Pepper Hummus
Ingredients
- 1 14 oz/398 mL can chickpeas (or 1 ½ cups cooked chickpeas)
- 2 roasted red peppers (fresh or jarred)
- 1/4 cup lemon juice (about 1 large lemon)
- 3 tbsp olive oil
- 2 tbsp tahini
- 1 clove garlic
- 3 tbsp cold water
- 1 tsp ground cumin
- ½ tsp paprika
- salt to taste
Instructions
- Assemble ingredients in a blender or food processor and blend until creamy smooth.
- Taste and adjust seasoning with lemon and salt, add fresh pepper if desired.
Video
Notes
Serving Information
Enjoy with veggie sticks, tortilla chips, pita bread, crackers or as a filling for wraps.Recipe Cost Breakdown
| Ingredients | Servings: 6 | ||
| Quantity | Measure | Cost | |
| Beans, canned (398ml/14oz) | 1 | ea | 3.29 |
| Olive oil | 3 | Tbsp | .90 |
| Garlic | 3 | clove | .09 |
| Roasted fresh peppers | 2 | ea | 2.42 |
| Tahini | 15 | ml | .36 |
| Herbs (21g pkg) | 5 | g | .65 |
| Lemon | 1 | ea | 1.00 |
| Total | 8.71 | ||
| Cost/Serving | 1.45 | ||
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Black Bean and Cilantro Dip
Ingredients
- 1 14 oz/398 mL can black beans (or 1 ½ cups cooked black beans)
- 2 tbsp lime juice (about 1 lime)
- 3 tbsp olive oil
- 1 clove garlic
- 3 tbsp cold water
- ¼ cup cilantro leaves roughly chopped
- 1 tsp ground cumin
- ½ tsp smoked paprika
- salt to taste
- 1 pinch chili flakes (optional)
Instructions
- Assemble ingredients in a blender or food processor and blend until creamy smooth.
- Taste and adjust seasoning with lime and salt, add fresh pepper if desired.
Video
Notes
Serving Information
Serve with tortilla chips or as a layer in a (vegan) 7-layer dip.Recipe Cost Breakdown
|
Ingredients |
Servings: 6 | ||
| Quantity | Measure | Cost | |
| Black beans, canned (398ml/14oz) | 1 | ea | 3.29 |
| Olive oil | 3 | Tbsp | .90 |
| Garlic | 3 | clove | .09 |
| Herbs (21g pkg) | 5 | g | .65 |
| Lime | 1 | ea | 1.00 |
| Total | 5.39 | ||
| Cost/Serving | 0.98 | ||
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Cannellini Rosemary Butter
Ingredients
- 1 14 oz/398 mL can cannellini beans
- 3 tbsp olive oil
- 3 cloves garlic
- 1 stalk fresh rosemary chopped
- ¼ cup lemon juice (about 1 large lemon)
Instructions
- Assemble ingredients in a blender or food processor and blend until creamy smooth.
- Taste and adjust seasoning with lime and salt, add fresh pepper if desired.
Video
Notes
Serving Information
Serve as a dip with snack board, crackers, veggies. Also makes a tasty creamy pasta sauce.Recipe Cost Breakdown
| Ingredients | Servings: 6 | ||
| Quantity | Measure | Cost | |
| Cannellini beans, canned (398ml/14oz) | 1 | ea | 3.29 |
| Olive oil | 3 | Tbsp | .90 |
| Garlic | 3 | clove | .09 |
| Stalk of rosemary, chopped | 1 | Stalk | .30 |
| Lemon | 1 | ea | 1.00 |
| Total | 5.58 | ||
| Cost/Serving | 0.93 | ||
Nutrition
Calories: 125kcalCarbohydrates: 13gProtein: 3gFat: 7gSodium: 188mgFiber: 3gSugar: 1gVitamin A: 5IUVitamin C: 4mgCalcium: 15mgIron: 1mg
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