Diabetes-Friendly Recipes

White Bean Hummus with Roasted Garlic


This variation on hummus (traditionally made with chickpeas) is pumped with flavor thanks to the addition of roasted garlic and smoked paprika.

Servings: 6
Prep time:
Cook time:
Total: 50 minutes


  • 1 can (15 oz) cannellini beans, rinsed and drained
  • ¼ cup, plus 1 tsp extra virgin olive oil, divided
  • ½ tsp fresh oregano, finely chopped
  • ½ tsp smoked paprika
  • ¼ tsp kosher salt
  • 1 tsp cold water
  • 1 Tbs pine nuts


  1. Preheat oven to 350 degrees Fahrenheit. Wrap the garlic in aluminum foil and roast directly on the oven rack for 25 minutes. Allow the garlic to cool and then gently remove two of the cloves from the skin. Reserve the rest of the garlic for another use.*
  2. Toast the pine nuts in a small skillet over medium heat for about 5 minutes (until they get a little color), stirring often to prevent burning. Remove to a small plate and let cool.
  3. Add the cannellini beans to the bowl of a food processor with two roasted garlic cloves, oregano, smoked paprika, kosher salt and half the oil.
  4. Blend in the food processor for 30 seconds. Stop and scrape down the sides of the bowl. Add the remaining 2 tablespoons oil and the cold water. Continue to blend to reach your desired consistency, stopping to scrape down the sides of the bowl once or twice. (No more than a few minutes.)
  5. When ready, spoon the hummus into a shallow bowl, drizzle 1 teaspoon of olive oil on top and sprinkle with the pine nuts.
  6. Serve with celery stalks or your favorite crackers. (Four medium stalks celery has 5g carbohydrates.)
  7. Store unused portion in refrigerator. (Use up the remaining fresh oregano by adding it to tomato sauce, meats or fish. Or, combine it with lemon juice and add to dishes with bell peppers.)

Nutrition Information

Per serving: 

Calories, 321 cal; Protein, 7g; Total Fat, 27g; Cholesterol, 0 g; Carb, 16g; Fiber, 6g



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