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Easy Chimichurri White Bean Hummus {Vegan}

by Lindsay Cotter · 01/06/2016

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★★★★★ 4.5 from 4 reviews

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| Green chimichurri hummus dip in an orange and blue bowl topped with crackers and fresh cilantro

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:

Easy 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 in an orange bowl topped with red pepper flakes.

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!

Close up view of fresh parsley with water droplets on the leaves for making Chimichurri White Bean Hummus.
  • 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?

Close up view of creamy green Chimichurri White Bean Hummus in an orange bowl topped with red pepper flakes and fresh parsley.
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Easy Chimichurri White Bean Hummus {Vegan}


★★★★★

4.5 from 4 reviews

  • Total Time: 10 minutes
  • Yield: 8--11 1x
  • Diet: Vegetarian
Print Recipe
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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!


Ingredients

Units Scale
  • 2 cups cooked organic white navy beans/ cannellini (or a 14 oz can works too)
  • 1 cup parsley (small bunch)
  • 1/2 cup 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 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • 1 teaspoon minced garlic (equivalent to 3 small cloves)
  • 1/2 teaspoon sea salt
  • pinch of black pepper
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon red chili pepper flakes
  • Black pepper to taste

Instructions

  1. First drain the 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!

  • Prep Time: 5 min
  • Cook Time: 5 min
  • Category: dip/appetizer
  • Method: blend
  • Cuisine: dip/appetizer

Nutrition

  • Serving Size: 1/4 c
  • Calories: 145
  • Sugar: 2 gr
  • Fat: 9
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Carbohydrates: 12 gr
  • Fiber: 3.6 gr
  • Protein: 5.2 gr

Keywords: hummus, white bean hummus, easy appetizer, vegan appetizer, snack

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Easy Chimichurri White Bean Hummus in an orange and blue bowl with two round crackers being dipped into the creamy hummus.

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! 😉

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,

 
 
 
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Categories: Condiments, Dairy Free, Gluten Free, Grain Free, Has Video, Snacks and Appetizers, Vegan, Vegetarian Tags: hummus, snacks

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Dana says

    02/02/2019 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
    • Lindsay Cotter says

      02/02/2019 at 10:56 PM

      Oh for sure! I made the sauce and put a spin on it with a bean hummus. Totally not real chimmichurri, but a tasty combo!

      Reply
  2. Christine | Mid-Life Croissant says

    09/04/2016 at 8:15 AM

    Parsley IS amazing. It made my post C-section swollen ankles normal again. Of course I was eating it by the handful with lemon juice!! But it worked.

    Reply
    • Cotter Crunch says

      09/04/2016 at 9:16 AM

      ohh good to know! Love the healing factors.

      Reply
  3. Sue Jones says

    02/02/2016 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

      02/02/2016 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

      02/02/2016 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

        02/02/2016 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
  4. Brigitte says

    01/23/2016 at 3:52 PM

    So good! I think I might like it better than traditional hummus.

    ★★★★★

    Reply
    • Cotter Crunch says

      01/23/2016 at 4:36 PM

      oh yay! glad you liked it. Was the recipe easy to follow?

      Reply
  5. Meghan@CleanEatsFastFeets says

    01/09/2016 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
  6. AmandaM says

    01/07/2016 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
    • Cotter Crunch says

      01/07/2016 at 8:08 PM

      glad it helped! it’s always hard to know what’s best, right?

      Reply
  7. cailee says

    01/07/2016 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
    • Cotter Crunch says

      01/07/2016 at 4:57 PM

      Oh i need to try pumpkin! on my list!

      Reply
  8. Laura @ This Runner's Recipes says

    01/07/2016 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
    • Cotter Crunch says

      01/07/2016 at 4:58 PM

      so the white beans are pretty easy to digest (for me at least). I don’t soak the canned ones. Only the fresh. Keep me posted!!

      Reply
  9. Hollie says

    01/07/2016 at 1:02 PM

    I’ve been in a big hummus mood lately. his honestly doesn’t look overly complicated and I could possibly make it!

    Reply
    • Cotter Crunch says

      01/07/2016 at 4:59 PM

      you so could! hey, if i can do it, you can! it was super easy. although I need more now! haha

      Reply
  10. Janice- The Fitness Cheerleader says

    01/06/2016 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
    • Cotter Crunch says

      01/06/2016 at 10:50 PM

      i’ll be your kid any day then!

      Reply
  11. Katie says

    01/06/2016 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
    • Cotter Crunch says

      01/06/2016 at 10:57 PM

      i knew you could appreciate! 😉

      Reply
  12. Luce says

    01/06/2016 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
    • Cotter Crunch says

      01/06/2016 at 7:19 PM

      are you still in states? if so, let’s grab amanda and have a PARTY with hummus ,duh. and prosecco!

      Reply
  13. Amanda @ .running with spoons. says

    01/06/2016 at 5:07 PM

    I see what you did just there 😉 And I see this being a HIT at any party. I also had no idea about cold white beans being a resistant starch. I love how you feed me and teach me <3

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:20 PM

      hehe, yea! and p.s I think your next mission will to make white bean brownies… yes?

      Reply
  14. Sarah says

    01/06/2016 at 4:33 PM

    Give me all the hummus! I could probably put it on anything or dip anything in it! Ok that may be an exaggeration but it is so good!

    Reply
    • Cotter Crunch says

      01/06/2016 at 4:53 PM

      You and me both!

      Reply
  15. Blair says

    01/06/2016 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
    • Cotter Crunch says

      01/06/2016 at 5:31 PM

      share the parsley loooove!

      Reply
  16. Jody - Fit at 58 says

    01/06/2016 at 3:52 PM

    That looks beautiful! I have to admit I am not a hummus fan or white bean fan but yours is so pretty! 🙂 xoxo

    Reply
    • Cotter Crunch says

      01/06/2016 at 4:37 PM

      don’t worry, I’ll eat it for you!

      Reply
  17. Sam @ PancakeWarriors says

    01/06/2016 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
  18. Laura @ Sprint 2 the Table says

    01/06/2016 at 2:39 PM

    Know what would be really good? Slathering this over some salmon or cod and baking it. Mmmmm…

    Reply
  19. Stacie RDN @ Simply nourished recipes says

    01/06/2016 at 2:33 PM

    Wow! This looks incredibly delicious Lindsay! I love all of your recipes! So beautiful 🙂

    Reply
    • Cotter Crunch says

      01/07/2016 at 5:00 PM

      thanks so much stacie!

      Reply
  20. Christine says

    01/06/2016 at 12:33 PM

    I love hummus. This looks delicious, and if I remove the red chili pepper flakes, it’s nightshade-free and fits into my diet. Thank you!!!

    Reply
    • Cotter Crunch says

      01/06/2016 at 1:47 PM

      woohoo yea! so glad. keep me posted on if you make it

      Reply
  21. Rebecca @ Strength and Sunshine says

    01/06/2016 at 10:39 AM

    I have been obsessed with fresh parsley this past month. I just keep buying huge bunches, chopping and throwing it as is on everything!

    Reply
    • Cotter Crunch says

      01/06/2016 at 1:49 PM

      yes! we are so parsley and hummus twins! p.s. are you back on FB yet?

      Reply
      • Rebecca @ Strength and Sunshine says

        01/06/2016 at 2:34 PM

        No :/ One more week….Wednesday the 13th at 7:21am…counting down!

        Reply
  22. The Food Hunter says

    01/06/2016 at 10:14 AM

    so vibrant with flavor I love it

    Reply
    • Cotter Crunch says

      01/06/2016 at 1:51 PM

      i agree! i love that color too! makes me happy.

      Reply
  23. Amellia says

    01/06/2016 at 8:56 AM

    ooou it looks yummy!

    ★★★★

    Reply
  24. She Rocks Fitness says

    01/06/2016 at 8:46 AM

    I recently discovered a black bean hummus at Stop and Shop and it is so good with a nice little kick of heat to it!

    Reply
    • Cotter Crunch says

      01/07/2016 at 7:24 PM

      i bet that is tasty on toast!

      Reply
  25. Shashi at RunninSrilankan says

    01/06/2016 at 8:27 AM

    I’m a huge fan of hummus and a huge fan of chimichurri – but combining the two is just GENIUS!!! Who’d have thunk that gut health could look (and smell) so good!

    Reply
    • Cotter Crunch says

      01/07/2016 at 7:25 PM

      haha yes, good thing it smells good. we are talking beans here. LOL!

      Reply
  26. Christine @ Love, Life, Surf says

    01/06/2016 at 7:32 AM

    The color of this is amazing! Can’t wait to try this…when I’m done with Whole30 haha

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:44 AM

      haha yes, after. and it’s so close!

      Reply
  27. Jen says

    01/06/2016 at 7:15 AM

    LOVE hummus. Pretty much all kinds of hummus too. I’ve never had anything chimichurri before but I definitely want to try!

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:47 AM

      you should try making a spicy one! i bet it would be fab!

      Reply
  28. Susie @ SuzLyfe says

    01/06/2016 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
    • Cotter Crunch says

      01/06/2016 at 7:45 AM

      oh tell me tell me! and i promise to keep a secret. It would be great with chickpeas.

      p.s. have you tried soaking your beans? better for digestion

      Reply
  29. taylor @ food faith fitness says

    01/06/2016 at 6:58 AM

    YES!! This is perfect for those of us who need snacking time in our day! 🙂 Healthier option for a healthier new year!

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:45 AM

      oh i knew you’d love! great on SQUASH! haha

      Reply
  30. Megan @ skinny fitalicious says

    01/06/2016 at 6:09 AM

    Beans forever! One thing is for sure I need more parsley in my life but I should eat the beans too otherwise I probably won’t absorb the nutrients. Toot toot!

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:46 AM

      haha yes, so agree! <3

      Reply
  31. Michele @ Paleorunningmomma says

    01/06/2016 at 5:48 AM

    Toot toot has me laughing 🙂 I haven’t revisited beans in a while but maybe now they would be easier since I’m feeling a lot better. This looks way too delicious and healthy!

    Reply
    • Cotter Crunch says

      01/06/2016 at 7:46 AM

      i totally get that. I think lentils and white beans are the easiest for me to handle. and chickpeas, but mostly in hummus form really. Soaking them really helps!

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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