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  • Liz Hoobchaak

White Bean Garlic Hummus

Updated: Nov 13, 2022

Traditionally hummus is made from garbanzo beans, also known as chickpeas. Chickpeas are plant-based legumes and have been shown to support the production of anti-inflammatory molecules in the gut microbiome. However, they are very high in starch which has been shown to increase bacteria that may be harmful to patients with Irritable Bowel Disease like Crohn’s and Colitis.

This white bean garlic hummus is a great alternative that is a bit more gut-friendly and easier digested. This recipe calls for soaking the dried beans which further aids in easier digestion and decreased gas. Dried beans are preferred because dried beans are more nutritionally dense, with more protein, fiber, iron, potassium and

magnesium and less sodium than canned beans.


1.5 cups of dried white beans (or Navy beans), soaked overnight and then cooked

1/2 head of roasted cauliflower, roughly 2 cups

1 head of roasted garlic

4 tbsp olive oil

1/4 cup tahini

Juice from 1 lemon

1/2 tsp salt

1 tsp cumin

Handful of cilantro

Paprika for garnish


1. Preheat the oven to 400ºF.

2. Chop the cauliflower into small pieces and cut off the top of the head of garlic.

3. Place the cauliflower florets and garlic on a baking tray and coat with 2 tbsp olive oil.

4. Bake for 45 minutes or until the cauliflower is soft and slightly caramelized. Remove the garlic after 25 minutes so it does not burn.

5. Place the remaining ingredients in a food processor along with the other 2 tbsp of olive oil and roasted vegetables. Blend until smooth and creamy.

6. Continue to add olive oil while blending until desired consistancy is achieved.

7. Store in the refrigerator for up to 10 days.

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