Breastfeeding Friendly White Bean Rosemary Hummus
Creamy, fragrant, and genuinely satisfying, this white bean dip is the kind of snack that earns a permanent spot in your weekly rotation. Cannellini beans blended with tahini, lemon, and a warm garlic-rosemary oil create a texture that's luxuriously smooth without feeling heavy — exactly what you want when your body is working overtime. The quick bloom of fresh rosemary and garlic in olive oil before it hits the food processor is a small step that makes a huge difference, layering in an aromatic depth that store-bought versions simply can't match. Turmeric and cumin add gentle warmth and a gorgeous golden hue, while the lemon keeps everything bright and fresh. White beans are a great plant-based source of protein, iron, and calcium — nutrients that matter a lot during the postpartum and nursing period — so this dip does real nutritional work while tasting like a treat. Pile it onto crackers, spread it on toast, or use it as a dip for whatever vegetables are easiest to grab one-handed. Finish it with a drizzle of good olive oil and a pinch of red pepper flakes, and it looks impressive enough to serve to guests who have no idea how little effort it actually took.
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Learn more →Ingredients
6 servings
- 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
- 3 tbsp extra virgin olive oil, plus more for serving
- 2 cloves garlic, minced
- 3 tbsp fresh lemon juice (about 1 lemon)
- 2 tbsp tahini
- ¼ tsp ground cumin
- ¼ tsp ground turmeric
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- 2–4 tbsp water, as needed
For the rosemary oil
- 1 tbsp extra virgin olive oil
- 2 tsp fresh rosemary, finely chopped
For serving
- 1 sprig fresh rosemary, for garnish (optional)
- pinch of red pepper flakes, for garnish (optional)
Instructions
- 1
Heat 1 tbsp olive oil in a small skillet over medium-low heat. Add the minced garlic and chopped rosemary and cook, stirring frequently, until the garlic is fragrant and just turning golden at the edges, about 1–2 minutes. Watch closely, as garlic can brown quickly. Remove from heat and let cool for 2 minutes.
- 2
Add the drained white beans, 3 tbsp olive oil, lemon juice, tahini, cumin, turmeric, salt, and black pepper to a food processor. Scrape in the cooled garlic-rosemary oil.
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