Butter Bean Humus

IngredientsQtyProteinFatCHO
Lima beans, cooked - 3 cups
3 cups
36
1
80
Lemon juice - 3 tablespoons
60ml
0
0
0
Olive oil, extra virgin - 1 tablespoon
20ml
0
18
0
Garlic, crushed - 1-2 cloves
1-2
0
0
0
Cumin, ground - 1/2 teaspoon
1/2 tsp
0
0
0
Hot paprika - 1/4 teaspoon
1/4 tsp
0
0
0
Salt to taste
to taste
0
0
0

Total per serve

0 0 0

Serving Suggestions

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IngredientQtyProteinFatCHO
One wrap - medium size
70g
6
6
29
One slice of bread - whole grain
30g
2
2
12
Green salad with lemon juice
2 cups
1
0
1
Boiled eggs - 2 medium
2
11
9
1

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0

Serves - 6
per Serve - main ingredients (the humus) + 2 eggs + salad + slice of bread:     310 cal   /   1290 kJ


You can use canned beans for this recipe, or cook them from scratch. Butter beans and Lima beans are the same thing. I will call them butter beans. One cup of butter beans will make about 3 cups of cooked beans. I usually cook two cups of dried beans and use the extra in another recipe or freeze them for later.


Preparing the beans

To cook from scratch add dried beans to a large bowl and cover with plenty of cold water. Leave for eight hours or overnight then drain well. Add drained beans to a large pot, cover with water, then bring to the boil. Reduce to a simmer and cook, covered, for 30 minutes. Turn off the heat and leave on the hot plate with the lid on for another 30 minutes. If you have a pressure cooker, the beans will cook in 12 minutes. Allow them to cool a bit, then either store in the fridge or continue with the recipe below.


Making the dip

Add the cooled butter beans to a blender or food processor. Add the rest of the ingredients, secure the lid and blend. You may need to add more water depending on how 'wet' your cooked butter beans are. Only add one tablespoon at a time to avoid the dip becoming a soup.


To serve

Great with flat bread and salsa, or eat with a spoon for a quick snack!


 

  • Prep time - 20mins
  • Cooking time - 30mins
  • Serves - 6

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