Easy Keto Hummus (Using Lupini Beans)
Love hummus, but hate all the carbs?
If you’ve been missing hummus since you’ve been living the keto life, then I’ve got just the recipe for you! I’ve whipped up a super easy recipe for a low-carb hummus made from Lupini beans that tastes even better than your favorite carb-heavy version.
This keto appetizer will surely have your friends heading back for seconds!
Lupini beans, also called lupins, step in for carb-laden chickpeas (aka garbanzo beans) in this oh-so keto-friendly recipe. All the other Mediterranean ingredients remain the same: lemon, garlic, cumin, olive oil, and tahini (sesame seed butter).
Lupini beans are high in fiber (29%) and protein (43%) with very few carbs.
People in the Mediterranean, the Middle East, and Nothern Africa have been enjoying Lupini beans for over 4,000 years. I bet that Cleopatra and Julius Caesar likely even snacked on them!😉 This ancient legume is already making a big splash in the keto-verse, so you can expect to hear more about it in the future.
Tips for making the best keto hummus:
- I learned one of my best kitchen tips from , a culinary consultant and chef in San Mateo, CA. If you soak minced garlic in a bit of lemon juice it will take out that hot, pungent bite that’s in raw garlic to create milder, aromatic garlic. I used this technique in this hummus recipe so you can give it a try and see the difference it makes.
- Expect the lupini bean flakes to make a huge amount of foam when you put them in boiling water, so use a pot bigger than what you would ordinarily use.
yield: 8 SERVINGS
prep time: 10 MINUTES
cook time: 4 MINUTES
total time: 14 MINUTES
Lupini beans step in for chickpeas in this creamy keto hummus dip recipe.
Cut up some dip-worthy veggies and dive right in!
You can whip this up and have it on the table in about 10 minutes. Ten minutes more to cut up the veggies. Done!
I served this hummus last weekend, and my keto friends were thrilled to have hummus that they could enjoy again. Make a batch and let me know what ya think!
My Hip sidekick Jen gave this recipe a try and here’s what she thought:
“I’ve been missing hummus while living the keto life. This recipe is genius! It is “spot on” for taste and texture! There is NOTHING in the finished product to make you think there are no garbanzo beans in it. This hummus has the perfect slightly grainy soft texture you get with non-keto hummus. It pairs well with cut-up veggies and pork rinds. My whole family loved it!”
Have you tried our easy keto cheese waffle snacks?