Last week I made hummus and I’ve been snacking on it almost every day, so I figured I should share the recipe with you! I have made hummus with chickpeas before, but my ultimate favorite is hummus with great northern beans, or white beans. Since chickpeas are the classic hummus ingredient, I thought I would do a little great northern beans vs chickpeas in hummus showdown. Which is better for you? Which is tastier? Let’s see!!
- High fiber, mainly insoluble
- High in iron, zinc, manganese, folate, and copper
- Good source of linoleic and oleic fatty acids
- Some anti-nutrients, which can be eliminated by soaking or boiling
- Decreases LDL and total cholesterol, and has an inverse relationship to mortality from heart disease
- Contains isoflavones which may lower the incidence of heart disease due to 1) the inhibition of LDL-C oxidation, 2) the inhibition of proliferation of aortic smooth muscle cells and 3) the maintenance of the physical properties of arterial walls.
- Low glycemic index
- Studies have shown that components of chickpeas reduce cell proliferation and increase apoptosis, thus potentially protecting against cancer.
Great Northern Beans
- A bean, not legume
- High fiber, both soluble and insoluble
- High in folate, B1 (thiamin), manganese, and phosphate
- Low glycemic index
- Contain phytohaemagglutinin, a toxin which can be deactivated by boiling for 10-30 minutes or using canned beans.
- Highest plant source of phosphatidylserine which has been studied as a compound to reduce exercise stress on the body as well as memory and cognitive performance- nothing concrete has been shown, but some promising research is out there.
And let’s compare the basic nutrition, side by side:
By just looking at the basic nutrition labels, the great northern beans have 30 less calories per half cup, one more gram of protein, 1 more gram of fiber, and 3-4 g less sugar. The chickpeas have more fat (2 g compared to 0 g) which is a good, healthy fat. Side-by-side, the great northern beans might just take the win on this one.
But in all reality, both of them are nutritional powerhouses, full of disease fighting nutrients, protein, and fiber.
I love crunchy chickpeas that have been roasted, and I enjoy chickpeas in my salads. But when it comes to making hummus, I go with the great northern beans. They are creamier, less gritty, and I love the flavor.
Have you tried making hummus with great northern beans? If not- get to it!
Great Northern Bean Hummus
- 1 can great norther beans, drained and rinsed
- 1 small clove garlic or 1-2 tsp garlic powder
- 3 tbs tahini
- 1/4 cup olive oil
- 1/2 lemon juiced
- salt to taste
1. Start with your beans. After you have them rinsed, place them in your food processor with garlic.
2. Next, add tahini and squeeze in lemon juice.
3. Pulse beans until they start to break down. Then drizzle in olive oil with your food processor on.
4. Add more olive oil if necessary to get the consistency you like.
5. Add salt to taste (about 1 tsp)
6. Drizzle olive oil on top, sprinkle with paprika and some chopped green onions or chives, and serve.
Have a great day!