One cup of cooked white beans has 21 percent of the daily recommended intake of potassium.
A diet rich in potassium reduces the risk of stroke for postmenopausal women, according to a study published online in the American Heart Association journal Stroke. This study suggests that all women should consume more potassium from foods like sweet potatoes, bananas, and white beans to meet or exceed daily recommendations.
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White Bean Hummus with Fresh Thyme and Basil
The fresh thyme and basil add a fresh and vibrant taste to this hummus. The pureed cannellini beans are creamy white, which together with the green flecks from the fresh herbs, make this hummus pretty to look at ... and scrumptious to eat! This recipe comes from our 21-Day Vegan Kickstart.
Serves 6, Makes about 2 1/2 cups
2 cups cooked cannellini (white kidney) beans, drained and rinsed
1 tablespoon freshly squeezed lemon juice
2 tablespoons tahini
1 small to medium clove garlic, sliced
2 tablespoons red wine vinegar
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
2 1/2 - 3 teaspoons fresh thyme, roughly chopped
1/4 cup fresh basil, torn or roughly chopped
1-2 tablespoons water (may not need, just to thin dip as desired)
freshly ground black pepper to taste
In a food processor, combine all ingredients except water, thyme, and basil. Purée until smooth, gradually adding water as desired to thin dip and scraping down sides of bowl as needed. Add thyme and basil and purée briefly to incorporate ingredients.
You can make this dip look very elegant. Try piping the dip into mini-bell peppers (cut in half), halved grape tomatoes, or endive leaves. Alternatively, spread it thinly on slices of bread with a layer of “shaved” cucumber (using a vegetable peeler to remove thin strips lengthwise off cucumber, before reaching the seedy portion). Cut crusts off bread and slice in strips or cut in shapes with cookie cutters.
Make a double batch of this hummus and store portions in the freezer, it thaws wonderfully!
Per 1/2-cup serving: Calories: 138 kcal; Fat: 3.5 g; Saturated Fat: .5 g; Calories from Fat: 21.4 g; Cholesterol: 0 g; Protein: 8.1 g; Carbohydrates: 19.7 g; Sugar: 0.6 g; Fiber: 5.2 g; Sodium: 258 mg; Calcium: 98 mg; Iron: 3.4 mg; Vitamin C: 2.7 mg; Beta Carotene: 83 mcg; Vitamin E: 0.7 mg
Source: Eat, Drink & Be Vegan by Dreena Burton of www.PlantPoweredKitchen.com
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.