Beans are high on the list of pantry staples. Canned or dried, they are full of nutrition, are versatile, and inexpensive. Although often underrated, beans are a low-cost protein packed with fiber as well as potassium, iron, and heart healthy fats. Adding beans can help stretch your grocery dollars. Use beans to bulk up meatloaf, burgers, meatballs or casseroles, toss them on salads, or puree them in dips.
This sweet recipe is a twist on traditional hummus While it may not be a health food, it is a splurge that you can feel good about. Easy to make, all you need is a food processor and five minutes. Pair this treat with dippers such as fruit slices, graham crackers, or pretzels. This dessert is a healthy way to indulge in cravings without going overboard. Make it your own by adding your favorite sweet touches such as peanut butter, pumpkin, or cinnamon.
Which bean is best?
- Great Northern (white) beans: Delicate, mild flavor with a firm flesh and grainier texture. These beans will absorb the flavors of other ingredients they are prepared with.
- Cannellini beans: Also known as a while kidney bean. Nutty taste, creamy texture with tender flesh.
- Chickpeas: Nutty, buttery flavor with a firmer texture.
- Black bean: Earthier flavor with creamy texture. Will cause dish to become dark in color.
Chocolate Chip Hummus Dip Recipe
- 1 ½ C Beans (1 15oz can) Garbanzo beans, Great Northern Beans, Cannellini Beans, etc.
- ¼ C cashews
- ¼ C Tbsp maple syrup, honey, or brown sugar. Or to taste.
- 2 tsp vanilla
- ¼ C dried rolled oats (instant or old fashioned)
- Dash of salt
- Sprinkle of chocolate chips or mini chocolate chips
- Rinse beans if using canned for 1-2 minutes
- Place all ingredients in a small food processor, excluding the chocolate chips. Blend for about 2 minutes
Fold in chocolate chips and serve.
- Peanut Butter Cookie: Use 1/2 cup Peanut butter + ½ tsp cinnamon
- Pumpkin Pie: Use ½ cup canned or pureed pumpkin + ½ tsp cinnamon and/or nutmeg + ¼ cup almonds – Brownie Batter: Use 3-5 TBSP cocoa powder + 2-4 TBSP of milk or milk substitute
- Banana Bread: Use 2 very ripe bananas + Walnuts + 1 tsp cinnamon