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Easy Chimichurri White Bean Hummus {Vegan}

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Easy Chimichurri White Bean Hummus. A healthy white bean hummus that is bursting with flavor and color! So simple to make, vegan, gluten free, and a total crowd pleaser appetizer or snack! PS It has some major health perks too. You’ll love!

Easy Chimichurri White Bean Hummus appetizer with chips!

 

How to make a healthy party/appetizer food be good for you but still look edible?.

Pump up that COLOR and texture then tell everyone it’s avocado!  Seeing is believing, right? Haha. Just kidding.

But really, that’s not the main motive with this white bean hummus recipe. Remember, it’s first week of January and we’re halfway through GREEN week, TLC week, reset week! So let’s continue with a big bowl of CHIMICHURRI White bean hummus.  Yesssssss!

HOW TO MAKE CHIMICHURRI White bean hummus:

Come on, we all need the extra greens and extra digestive support (ahem fiber). And while we’re at it, we might as well take care of that gut flora too. Hence the WHITE BEAN in this recipe.

Haha, I know, you’re confused. How does a white bean hummus help with digestion and gut flora? Well, for one, when white bean is  it’s cooked then cooled, it becomes a resistant starch. Resistant starches feed the good bacteria in your gut. Resistant starches are a (healthy) form of carbohydrate that contain certain fiber which cannot be digested at all, this fiber will then feed the bacteria in the colon. COLD beans beans the magical fruit, the more you eat them the more your …… immune system and you digestion get one heck of a BOOST! See what I did there?

Easy Chimichurri White Bean Hummus.

Okay, now to make this bean hummus extra special and GREEN, let’s make it chimichurri style and with more parsley! The forgotten herb.

I spoke a wee bit about parsley in the green smoothie post, but Ya’ll, parsley is magical!

Chimichurri White Bean Hummus with parsely

  • It has a over 5oo% of the daily recommended value, which can help with bone strength.
  • It has 3x more Iron than spinach (watch out popeye!)
  • And it is an herb that has anti-inflammatory properties.

Ya, so this chimichurri hummus is like the GREEK GODS of hummus (Health Wise). But also, it’s so delicious! If I can get BEEFY MANLY TEXAS Men to chow down on a vegan dish, let alone a bean hummus dish, and not realize it’s healthy, then I’m pretty sure it’s a keeper. Right?

Easy Chimichurri White Bean Hummus. A healthy gluten free white bean hummus that is bursting with flavor and color! So simple to make, vegan friendly, and a total crowd pleaser appetizer or snack!

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Easy Chimichurri White Bean Hummus {Vegan}

★★★★★

4.5 from 4 reviews
  • Prep Time: 5 min
  • Cook Time: 5 min
  • Total Time: 10 minutes
  • Yield: 8-11 1x
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Description

Easy Chimichurri White Bean Hummus. A healthy gluten free white bean hummus that is bursting with flavor and color! So simple to make, vegan friendly, and a total crowd pleaser appetizer or snack!

Scale

Ingredients

  • 2 cups cooked organic white navy beans/ cannellini (or a 14 oz can works too)
  • 1 cup parsley (small bunch)
  • 1/2 c to 3/4 cup packed cilantro (I like more!)
  • 1/3 cup tahini
  • 1/2 of a shallot or 1/3 cup red onion, chopped
  • 1/4 cup olive oil or avocado oil
  • 1 tbsp red wine vinegar
  • 1 tbsp lemon juice
  • 1 tsp minced garlic (equivalent to 3 small cloves)
  • 1/2 tsp sea salt
  • pinch of black pepper
  • 1/2 tsp dried oregano
  • 1/2 tsp red chili pepper flakes
  • Black pepper to taste

Instructions

  1. First drain your beans. Next chop parsley so that the stems are removed. Place parsley, beans, tahini, and onion in a food processor or quality blender.. Blend until smooth.
  2. Slowing add in your oil and the rest of your ingredients, minus the black pepper and chili flakes.
  3. Blend again until a thick dip is formed.
  4. Spoon into a bowl and top with black pepper, chili pepper, and more parsley, cilantro, and sea salt if desired.
  5. Makes 2-3 cups.

Notes

If you are using avocado oil, the hummus will have more of a green color. Regular olive oil will turn out light green. Both work great!

To spice it up, feel free to blend in a jalapeno!

  • Category: dip/appetizer
  • Cuisine: dip/appetizer

 

Easy Chimichurri White Bean Hummus. A healthy gluten free white bean hummus that is bursting with flavor and color! So simple to make, vegan friendly, and a total crowd pleaser appetizer or snack!

Easy Chimichurri White Bean Hummus.

Nutrition for a 1/4 cup serving.

Chimichurri white bean hummus (vegan) 1/4 cup serving

So here’s an idea! Serve this fun white bean hummus at your next football party, potluck, or family gathering! Or keep it all for yourself, I won’t judge you. Promise! And if you use sprouted grain tortilla chips to dip into it with,  you get major BONUS health points. Just sayin….

Favorite type of hummus? Chimichurri fan? 

I like saying the word chimichurri, so I’m automatically a fan! 😉

Easy Chimichurri White Bean Hummus. Healthy #glutenfree hummus with so much flavor! #vegan #appetizer

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p.s If you’re curious about beans and gut health, just check out my oldie but a goodie  Texas Paella. Or Dr. Allan Christian’s Huffington post article on beans. TOOT TOOT!

Cheers,

signature1

 

 

Easy Chimichurri White Bean Hummus. A healthy gluten free white bean hummus that is bursting with flavor and color! So simple to make, vegan friendly, and a total crowd pleaser appetizer or snack! PS It has some major health perks too.

Related Posts

Photo of Lindsay Cotter of Cotter CrunchHi, I’m Lindsay!  Gluten Free Nutrition Specialist, food photographer and author of Nourishing Superfood Bowls, and meal plan guru! I’d love to know you more! Follow me on Instagram, Facebook, Pinterest, and drop a comment below.

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  4. Susie @ SuzLyfe says

    January 6, 2016 at 7:02 AM

    you know me and beans… toot toot is an understatement. But I would try with chickpeas (also just not a big bean fan). OOOOO just had an amazing idea. But I’m not going to tell you. IT IS MINE I TELL YOU

    Reply

  15. Sam @ PancakeWarriors says

    January 6, 2016 at 3:41 PM

    Oh hey there hummus with all my favorite flavors, come get in my belly!! I’m so all over this 🙂 Now the question is how do I enjoy this first? On a collard green wrap with my favorite veggies or with plantain chips… decisions decisions!

    Reply

  17. Blair says

    January 6, 2016 at 4:20 PM

    Toot toot! This looks de-licious! I’m a big fan of hummus, but I rarely make it myself. This is full of so many bright and fresh flavors. Plus, it will put my parsley plan to good use! 🙂

    Reply

  20. Luce says

    January 6, 2016 at 5:12 PM

    I am with Amanda – Food and Knowledge, love this combo!! 🙂
    That hummus looks delicious amd with any hummus, I have no measures. Seriously, I pile my Chips with hummus every time it’s served somewhere, it’s a little embarrassing. So I totally would keep this bowl to myself:)

    Reply

  21. Katie says

    January 6, 2016 at 6:26 PM

    I love chimichurri and I always mean to make it….but it’s one of those things I just forget about. This looks DELICIOUS!!

    Reply

  22. Janice- The Fitness Cheerleader says

    January 6, 2016 at 6:27 PM

    Totally drooling over here! I serve store bought hummus with carrots as a pre-dinner snack when the littles are clinging to my legs complaining of being soooooooo hungry, I’m pinning this for this week’s meal prep, looks delicious!

    ★★★★★

    Reply

  24. Laura @ This Runner's Recipes says

    January 7, 2016 at 2:12 PM

    I don’t eat a lot of beans anymore because they didn’t agree with my stomach, but I LOVE hummus so much – all the beans I’ve eaten in the past three months have been in hummus form! I should try soaking the beans – do you do that with the dried beans or with canned beans?

    Reply

  25. cailee says

    January 7, 2016 at 3:19 PM

    YUM! This looks amazing! My fave type of hummus is pumpkin! Have you ever tried it?? SO good! …also, I’ve never had chimichurri!! But it sure is a fun word… and looks so tasty! Great recipe! Thanks for sharing!

    Reply

  26. AmandaM says

    January 7, 2016 at 5:52 PM

    Thanks so much for the link to the Huffington Post article. It was a super informative read. I had to search for the 2nd part but that was also very eloquent in refuting the arguments against beans. I find if I cook beans super well and make them into some sort of hummus-y dip thing, I love them and they settle well. I’m not a fan of them whole but as long as they are whipped = delish! Thanks!

    Reply

  27. Meghan@CleanEatsFastFeets says

    January 9, 2016 at 8:47 AM

    This is definitely a keeper. I’m down with any dip which comes with a side of fabulous nutritional stats along with a delicious taste. Good thing I have a bundle of frozen parsley in my fridge too. I knew I saved it for a reason.

    Reply

  29. Sue Jones says

    February 2, 2016 at 10:23 AM

    You serm to be well informed about nutrition. My husband is suddenly very allergic to guacamole. I had to search your entire entry to make sure this had no avocado. Do you know what factor in guacamole other than the avocado itself could make himso suddenly ill? I can’t eat avocados so experimentation is pretty limited.

    ★★★★

    Reply

    • Cotter Crunch says

      February 2, 2016 at 10:27 AM

      Hi sue! Yes avocados can become an allergy. They are a fruit so similar to a mango allergy, it’s all about the fructose and how it reacts to your body. Is he having skin reactions? Or other reactions?

      Reply

    • Dorota | HappyForks.com says

      February 2, 2016 at 3:58 PM

      If you are using chilly in the guacamole it can cause sensitivity, which gives symptoms similar to allergies. Especially if your husband had eaten chilli or spicy spices in other products.
      Lindsey, fructose is a sugar and can’t be an allergen, it occurs in all fruits and honey. Allergens are specific proteins, different in each product. But actually avocado and mango are related and often allergy occurs on both.

      Reply

      • Cotter Crunch says

        February 2, 2016 at 4:03 PM

        Yes, i should have specified that. I meant is can be a sensitivity. And why I asked if her husband had any skin reactions versus gut/stomach discomfort. Thanks for clarifying though. I appreciate all feedback. xxoo

        Reply

  31. Dana says

    February 2, 2019 at 2:08 PM

    This looks really interesting, but I’m from Argentina, and chimichurri is Our sauce, and it’s nothing like that. Sorry.

    Reply

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