Serves 12 (makes 3 cups)

I have been making this hummus for years. Offering loads of potassium and an impressive amount of fiber – it’s a favorite go-to as a party appetizer, sandwich spread or afternoon (or midnight) snack. Serve with crusty bread and cut veggies.

Ingredients:

1/2 pound dried cannellini beans (or navy or great northern)
Chicken or vegetable broth
2 bay leaves
2 T. extra virgin olive oil
1 small yellow onion, chopped
2 cloves garlic, chopped
2 t. fresh thyme leaves
1/4 cup extra virgin olive oil
Sea salt and freshly ground black pepper to taste

Soak beans in water overnight.
Drain and rinse beans and place in a pot with bay leaf and broth to cover by one inch. Bring to a boil and reduce to a simmer.
Cook covered for 25-30 minutes, or until beans are tender.
Meanwhile in a saucepan, heat olive oil and sauté onion and garlic until softening (do not allow to brown). Add beans and thyme, mix thoroughly.
Allow beans to cool. Pour into a food processor and puree with olive oil until slightly chunky. Season with salt and pepper to taste and continue pureeing until completely smooth.

While canned beans work just fine here, cooking your own from dried allows for the infusion a lot more flavor than what you’ll get from canned. Thyme is a beautiful compliment to white beans, but feel free to experiment with chives, parsley, chervil and tarragon.

CALS 110
TOTAL FAT 5G
SAT FAT 1G
CHOL 0MG
SODIUM 220MG
CARBS 13G
FIBER 7G
PROTEIN 5G
CALCIUM 77MG
POTASSIUM 263MG
IRON 2MG
DIABETIC EXCHANGES: 1 STARCH, 1 FAT