PCOS Friendly White Bean Rosemary Hummus
Creamy, fragrant, and genuinely satisfying, this white bean dip swaps the usual chickpeas for cannellini beans and layers in fresh rosemary, bright lemon, and a warm hit of turmeric for something that feels both familiar and a little special. White beans are a smart choice here because they're high in fiber and plant-based protein, both of which support steady blood sugar — a key concern when managing PCOS. The tahini and extra virgin olive oil add healthy fats that help keep you full without spiking insulin, and the anti-inflammatory properties of turmeric make this more than just a snack. Blooming the garlic and rosemary in olive oil before blending is the move that takes this from good to genuinely craveable — that fragrant oil gets scraped right into the food processor and infuses every bite. A drizzle of olive oil and a pinch of red pepper flakes on top make it look like something you'd order at a restaurant. Serve it with raw vegetables, warm pita, or spread it thick on toast — it works for a quick lunch or an impressive appetizer without any complicated prep.
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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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