If you're seeking a high-protein hummus while minimizing carbohydrate intake, try Lupini Bean Hummus. It's quick, easy, and delicious.
Don't know about lupini beans? Check out All About Lupini Beans to learn more.
While this is one of my favorite Vegan Game Day Dips and Sauces, it’s also perfect for dolloping over tacos, bowls, sandwiches, or anytime you need a delicious high-protein condiment!
This nutrient-dense, high-protein lupini-based hummus recipe is gluten-free, vegetarian, vegan, and keto-friendly. It packs protein punch without skimping on flavor. So let’s dig, or should I say, dip into why use lupini beans.
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Why Use Lupini Beans
- If you're trying to increase your protein intake while keeping carbohydrates low, lupini beans are a great addition to your diet.
- Chickpeas, the classic legume in hummus, give you a solid amount of plant-based protein - about 7 grams per 100 grams. But lupini beans pack 14 grams per 100 grams. So, this hummus recipe beats regular chickpea hummus when it comes to protein. It's great homemade hummus for individuals conscious about their macronutrient intake.
- Chickpeas are also higher in carbohydrates, but lupini beans have half the carbs (plus zero net carbs), making it a perfect hummus for keto or low-carb eaters.
- High in protein and fiber and low in carbs—lupini beans are the superfood you didn't know you needed and an ideal way to get your daily dose of plant-based nutrition.
Why You'll Love This Dip Recipe
- You'll whip this up in less than 5 minutes with just a few simple ingredients.
- This hummus is perfect for anyone looking for a healthy snack that won't leave you feeling drowsy or sluggish.
- Great as a spread, a dip, or salad dressing.
- When using the premade lupini beans suggested in the ingredients, you get a delicious pickled, salt and vinegar flavor.
- Vegan, gluten-free, keto-friendly, and great for any low-carb diet, so you can indulge without worry.
Ingredients
- Lupini Beans: Everything you need for this hummus recipe is easy to find at your local grocery store, except for those lupini beans. But no sweat, you can snag those on Amazon or at your nearest health food location.
- I buy lupini beans already cooked and ready to eat. It is a big process to cook them at home, so the convenience price is worth it. I buy them on Amazon from a brand named Brami. They come in various flavors, but the marinated beans in vinegar and sea salt are delicious for this hummus. These are the same beans I use for this High-Protein Lupini Bean Seitan.
- Tahini is a popular ingredient in Middle Eastern cuisine. It is made from ground sesame seeds and is commonly used as a spread or condiment. It makes hummus, tahini sauce, and other dishes creamy and delicious. You can find it in the ethnic foods area or condiments section of most major grocery stores.
- Lemon Juice: In a pinch, vinegar can be used as a substitute for lemon juice.
- Oil Options: Avocado oil can replace olive oil.
See the recipe card for details on measurements and a full list of ingredients.
Variations
- Add a teaspoon of chili flakes or a dollop of hot sauce for a spicy kick.
- Blend in a handful of fresh herbs like parsley or cilantro for added flavor and color or use an Italian seasoning blend.
- Add a few Air Fryer Sun-Dried Tomatoes for an Italian twist.
How to Make Lupini Bean Hummus
Preparing this homemade hummus is just as easy as making the traditional version. See the recipe card for details.
Step 1: Toss all the ingredients (except olive oil and water) into a food processor, blending until smooth.
Step 2: As the processor runs, slowly drizzle in olive oil.
Step 3: Scrape the sides to make sure you blend everything evenly. Gradually add water, one tablespoon at a time, for a smoother consistency. This incremental approach allows you to control the thickness and texture of your homemade hummus finely.
Step 4: Blend until the hummus is smooth. You must blend for about 3 minutes to get a smooth consistency. It will be slightly grainy. Finally, transfer the hummus to a bowl and garnish with a dash of paprika. Serve it with veggies, pita, crackers, or as a sandwich spread.
Top Tips
- For smoother hummus, blend for at least 2-3 minutes while scraping the sides of the food processor, blender, mini chopper, or bullet. The texture will be slightly grainy and not completely smooth like traditional hummus.
- Add water a little at a time to get the consistency you want.
- This lupini hummus freezes well, so make a big batch and save some for later in a freezer-friendly container for up to 3 months.
High-Protein Hummus FAQS
You can use jarred beans. Make sure to drain and rinse them thoroughly.
Stored in an airtight container in the fridge, it should last up to a week, just like regular hummus.
It stays good for up to a week in an airtight container in the fridge.
You can use chickpeas, but the nutritional profile will change. Lupini beans are a protein-rich option with up to 40% protein by dry weight with fewer carbs; they are also low-glycemic. Chickpeas are also wonderful but offer around 20% protein, and they have more carbs and are higher on the glycemic index. Both are high in fiber and offer a range of essential nutrients, making either a nutritious choice depending on your specific dietary needs.
Got a minute? I'd love for you to dive into the comments and rate this High-Protein, Low-Carb Lupini Bean Hummus. Your feedback is invaluable—did you love it? Did you make any fun twists? Let me know how my directions worked for you so I can keep improving my recipes. Follow me on Pinterest, Instagram, Facebook, and YouTube for inspiration.
High-Protein Low-Carb Lupini Bean Hummus
Ingredients
- 1 cup lupini beans cooked-I use the Brami brand available at Amazon
- 2 cloves garlic
- 2 tablespoons tahini
- juice 1 lemon
- ½ teaspoon ground cumin
- ¼ teaspoon salt or to taste (see notes below)
- 3 tablespoons olive oil plus more for drizzling
- ¼ cup water
- paprika for garnish
- fresh parsley (optional chopped for garnish)
- pita bread crackers, or fresh veggies (for serving)
Instructions
- Blend ingredients: Place the lupini beans, water, garlic, tahini, lemon juice, olive oil, cumin, and salt in a food processor, blender, or bullet.
- Process: Blend the mixture until smooth and creamy, scraping down the sides as needed. If it's still too thick, add a little water, one tablespoon at a time, until you reach the desired consistency.
- Taste and Adjust: Check the seasoning and add more salt, lemon juice, or olive oil if needed to suit your taste.
- Garnish: Transfer the hummus to a serving bowl, and create a small well in the center with the back of a spoon. Drizzle a little olive oil into the well, and sprinkle with paprika and chopped parsley.
- Serve: Serve with pita bread, fresh veggies, or as a spread in sandwiches and wraps.
Rita says
Great change of pace and love to high-protein/low-carb option this brings.
Regi Pearce says
I'm so glad to hear you enjoyed the lupini bean hummus and appreciated the high-protein, low-carb twist! It's always nice to have a change of pace that still fits into various dietary preferences. Thanks for giving it a try and for sharing your thoughts!