Every family has their go-to style of cooking and favorite dog-eared cookbook. For us, it’s Giada De Laurentis’ Everyday Italian, maybe our Italian heritage is to blame for why we love this style of cooking so much, or maybe it’s because Italian food is just so darn delicious. Either way, I’ve never met a dish from the country of Italy that I haven’t liked! This Giada recipe is actually quite simple and something I often throw together when I have company. Everyone loves chips and dip, and this white bean hummus actually packs quite the nutritional punch! I take no credit for this recipe, I just thought it deserved some recognition rather than being buried in pages of recipes!
The first thing you will need is 2 tablespoons and 1/3 cup of olive oil. I know I have definitely blogged about the benefits of olive oil before, but there is really nothing not to like about this cooking staple. In moderation, olive oil improves cholesterol levels while lowering blood pressure, and can significantly reduce your risk of diabetes. Olive oil is considered a heart healthy food, meaning the lack of saturated fat and large amount of unsaturated and mono saturated fats decrease the likelihood of heart disease and keep that blood pumping smoothly.
Next up is the base of the dip: 1 can of drained and rinsed cannellini beans. These beans are pretty common in Italian dishes, especially soups, and provide more than just a great taste. Cannellini beans have been proven to reduce the risk of colorectal adenomas (potentially cancerous tumors), have a low glycemic number meaning they will provide lasting energy rather than sharp spikes and dips, and contain an element called molybdenum which acts to naturally detoxify the body.
Our next ingredient is 1/4 cup of loosely packed fresh parsley. This herb is surprisingly rich in vitamins C, B 12, K and A, all of which help to keep your bones and immune system strong. Parsley is also helpful to the kidney in flushing out excess fluid, and since ancient times it has been used and an anti-inflammatory and muscle relaxing agent. Extra points if you buy it at a local farmer’s market of grow it yourself!
Finally, we will need 2 tablespoons of lemon juice to give our hummus a little zing. The lemon can be considered a superfood based on its vitamin C content alone. This valuable mineral is important in healing wounds, and making collagen to repair and regrow blood vessels, skin, nails, cartilage, and teeth. Additionally, lemon juice contains an element called rutin which strengthens blood vessel walls to prevent heart disease.
You will also need 1 teaspoon of dried oregano, 1 1/2 teaspoons of both salt and pepper, and 1 garlic clove. Add all of the ingredients to a food processor and pulse until blended smoothly. You can serve the dip immediately but I’ve found it tastes best when you allow it to sit in the refrigerator for a day. Serve with pita chips and veggies… Enjoy!
- 1 (15-ounce) can cannellini beans, drained and rinsed
- 2 cloves garlic
- 2 tablespoons fresh lemon juice
- 1/3 cup olive oil, plus 4 tablespoons
- 1/4 cup (loosely packed) fresh Italian parsley leaves
- Freshly ground black pepper
- 1 teaspoon dried oregano
Add ingredients to a food processor and pulse until blended. Allow to sit in the refrigerator for a day or serve immediately with fresh vegetables, pita chips, or use in a wrap as a spread!