Grilled toasted wholemeal bread is the perfect friend to this creamy white bean hummus. In fact, I got so carried away I even grilled the baby red gem lettuces (if you haven’t tried grilling your leaves before, give it a go, it’s delicious). Slather it in a lemony mustardy caper-ery dressing and your quick snack has turned into a light lunch in a matter of minutes. While the roasted garlic and white bean hummus shines on its own, I would really recommend going the full caboodle and making the zinging dressing too…it’s worth it I promise…(thank me later).
We’ve been taught about the benefits of a fibre-rich diet for years, from relieving constipation to weight maintenance to preventing and managing diabetes and heart disease. The problem for many of us is do we know what food is rich in fibre and what isn’t? Between being confused by food manufacturer’s marketing lingo and the wealth of ‘added fibre’ options out there, it’s important to remember that at the end of the day, the whole food approach always comes out on top. So when you are making this white bean hummus or another legume dish for that matter, stop for second, and give yourself a pat on the back. Beans are packed full with soluble fibre, helping to lower your triglyceride and cholesterol levels, keeping your heart happy as well as your blood sugar levels. They also contain a wide range of cancer-busting plant chemicals specifically isoflavones and phytosterols which have been associated with reduced cancer risk. And if you are still on the fence over the wonderful properties of beans, then consider their protein content, 1/2 cup of beans contain around 7g protein, about the same as 1 ounce of chicken, meat or fish, making them a great meat substitute. And best of all? they’re so cheap! Yay!
Roast garlic white bean hummus with a lemon mustard dressing
Roast garlic white bean hummus
(makes a generous amount, but you can always freeze the extra for another day)
230g dried cannelloni beans, soaked overnight
2 lemons, juiced
2 tbsp tahini
1 garlic head (of which you need 6 cloves)
3/4 cup extra virgin olive oil
seasoning to taste
Set the oven to 180 degrees celsius. Roast the garlic whole for 30-40 minutes until the cloves are soft. Keep 6 cloves for the hummus and set the rest aside for another dish.
Cook the beans in a pan of water according to manufacturers instructions, until they are soft and slightly mushy. Drain, and immediately transfer to the food processor as they blend more smoothly when warm. Blend away until you get as smooth a consistency as possible, or until the texture is right for you if you prefer it more chunky. Add the tahini, 6 garlic cloves, lemon juice and blend again. Finally add the olive oil, and season to taste.
Mustard and lemon dressing
1 and 1/2 lemons, juiced
2 tbsp shallot, minced
2 tbsp wholegrain dijon mustard
2 tbsp capers, finely chopped
1/2 tsp flaky sea salt
1/2 tsp honey
1/4 cup extra virgin olive oil
Mix ingredients together and check to taste.
Serve with grilled red gem lettuce, drizzle over the dressing on top of both the leaves and the hummus, and grilled wholemeal bread on the side.