Thursday, 19 July 2012

Zesty Cannellini Bean and Cashew Houmous

Zesty Cannellini Bean and Cashew Houmous

This is a wonderful variation on the traditional houmous. I've been wanting to try other nut and seed butters in place of tahini, which is after all simply sesame seed paste, as there are so many varieties out there: cashew butter, almond butter, pumpkin seed butter (which is gorgeous by the way!) I opted for cashew butter as I had some and I love it's mild creaminess and based this on my white bean houmous with cannellini beans as I felt those beans would suit this better being further creamy and mild. I have upped the lemon juice and garlic here and added some lemon zest to give it some zing.

Zesty Cannellini Bean and Cashew Houmous

Zesty Cannellini Bean and Cashew Houmous

1 x 400g tin of cannellini beans (about 200g drained or a heaped 1 cup)
2 Tbsp cashew butter, about 35g
1 1/2 Tablespoons fresh lemon juice, strain out any bits.
2 cloves garlic, pureed
1/2 tsp lemon zest, about 1 medium lemon zested.
3/4 tsp salt*
1 Tbsp extra virgin olive oil
1 Tbsp water

*for the salt I would suggest you start with 1/4 tsp and add from there to taste. My beans are packed in un-salted water and there is also no salt in my cashew butter but all brands vary and it's easier to add more salt than remove!

That's a 1 cup measure of beans, you want it slightly heaped.

Drain the beans well and place in a food processor with the cashew butter, lemon juice and zest, pureed garlic and salt. 

Process until well blended, stop and scrape sides if need be. With the motor running slowly add the olive oil down the chute and blend well, again stop and scrape sides if necessary. At this point it'll probably seem to be the right consistency and you may question adding the water but do, the houmous will thicken up in the fridge and I find it helps flavour wise. Simply add the water down the chute and process until really nice and creamy. Transfer to a bowl, cover and chill.

Nutritional Information: per 100g
Calories: 186
Fat: 12.4g
Sat Fat: 2g
Protein: 6g
Carbs: 15g
Sugar: 0.5g
Fibre: 3.2g
Sodium: 683mg

Altogether it is a lovely summery houmous and I immediately started to think what to use it in. My first thought was with grilled zucchini or eggplant, the hit of lemon would go so well with that and was going to make some sort of grilled zucchini and roasted red pepper sandwich but then remembered that although it's not that warm here in Ireland most of you are sweltering in heat waves and probably wouldn't want to be grilling and roasting! (Apologies again for my previous pasta bake post!!)

So instead I made up a beautiful garden fresh summer mint sandwich with wholegrain bread, the zesty cannellini bean and cashew houmous, cucumber, avocado, fresh mint, tomato and lettuce. Wow. This was a sandwich and a half!! Mint goes so well with cucumber and avocado and really makes this sandwich, so please don't omit it! Unless of course you don't like mint then some basil wouldn't go amiss ;-)

Garden Fresh Summer Mint Sandwich with Zesty Cannellini Bean and Cashew Houmous
Garden Fresh Summer Mint Sandwich with Zesty Cannellini Bean and Cashew Houmous

2 slices wholegrain bread
2 heaped tablespoons of the Zesty Cannellini Bean and Cashew Houmous
1/2 an avocado, sliced
cucumber slices
tomato slices
2 large leaves fresh mint
freshly ground black pepper

Spread the houmous on one slice of bread and grind a little black pepper over. Top with slices of tomato, cucumber then the chopped mint.

Then top with the avocado and lettuce, sandwich together, slice in half and enjoy!


Stuff all the same ingredients into a wholemeal pitta! I've actually been preferring the sandwich this way lately as it's easier to eat :-) Similarly, a wrap would work well too!

Nutritional Information: approx. based on 1 sandwich, will vary due to bread used and amounts etc..

Calories: 335
Fat: 13.7g
Sat Fat: 1.9g
Fibre: 9.6g
Carbs: 48.1g
Sugar: 5.9g
Protein: 11.8g
Sodium: 637mg

You Might Also Like:

Lemon Pepper Cashew Cutlets
Grilled Couscous Houmous Salad Wrap


  1. This sandwich looks sooo good ! Wish someone was making it for me for lunch today.

  2. Cheers guys! I'm certainly having it for lunch again today! ;-)

  3. Some of us are in the middle of winter... here in Johannesburg South Africa I am fine with pasta bakes and hot food!!

  4. Yes! Thanks for the reminder, I won't feel bad now posting the hot dishes!! :-D

  5. Hello :D
    May I share this recipe on my blog?
    I will sight you as the author! It is just an amazing dip
    Hope to hear from you soon

    1. Hi Tegan! Thanks for asking, glad you like the recipe :-) Unfortunately I do have to ask here that you just link back to this post instead of reposting the recipe. For example, when I want to blog about someone else's recipe I'll take my own pictures, do my own write up but then just provide a link to the original recipe so that blogger gets traffic for their recipe. Hope you understand :-)


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