A Protein-Packed Twist on a Classic Dip

Looking for a high-protein, vegan dip that’s as delicious as it is nutritious? This Mung Bean Hummus recipe is the perfect healthy snack or appetizer, offering a fresh take on the traditional chickpea hummus. Packed with plant-based protein, fiber, and essential nutrients, mung beans are a superfood that deserve a spot in your kitchen.

Whether you’re following a low-carb diet, exploring global vegan recipes, or just love experimenting with new flavors, this mung bean hummus is a must-try!

Why Mung Bean Hummus?

Higher protein than traditional hummus Lower in carbs for those on a keto or low-carb diet Naturally gluten-free and vegan Easy to digest and packed with iron, potassium, and folate A unique twist that brings authentic Asian flavors to your table

Ingredients

1 cup cooked mung beans (green mung beans or split yellow mung beans)

2 tablespoons tahini

2 tablespoons olive oil

2 garlic cloves, minced

Juice of 1 lemon (or more to taste)

1 teaspoon ground cumin

1/2 teaspoon sea salt (adjust to taste)

2-4 tablespoons water (as needed for consistency)

Optional: pinch of ground turmeric or smoked paprika for extra flavor

Instructions

Cook the mung beans: If using dried mung beans, rinse well and simmer in water for about 25-30 minutes (or until soft). Drain and let cool.

Blend the hummus: In a food processor, combine the cooked mung beans, tahini, olive oil, garlic, lemon juice, cumin, and salt.

Adjust consistency: Blend until smooth, adding water a tablespoon at a time until your desired texture is reached.

Taste and tweak: Adjust lemon juice, salt, or cumin as needed.

Serve: Transfer to a bowl, drizzle with extra olive oil, and sprinkle with smoked paprika or fresh herbs like parsley.

Nutritional Information (Per Serving)

• Calories: 145 kcal
• Protein: 7g
• Carbohydrates: 12g
• Fiber: 4g
• Net Carbs: 8g
• Fat: 9g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 200mg
• Iron: 1.8mg (about 10% DV)
• Potassium: 220mg (about 5% DV)
• Folate: 80mcg (about 20% DV)

Note: Nutritional values are estimates and can vary based on exact ingredients and portion sizes.

Serving Suggestions

Use as a dip for veggies, pita chips, or crackers Spread on sandwiches or wraps for a protein boost Serve alongside falafel or grilled vegetables Add a dollop to Buddha bowls or salads

Storage Tips

Store in an airtight container in the refrigerator for up to 5 days. Stir before serving as natural separation may occur.

Health Benefits of Mung Bean Hummus

Rich in protein: Mung beans contain about 14g of protein per cooked cup, making this hummus a satisfying snack. Gut-friendly fiber: Supports digestion and helps you feel full longer. Packed with antioxidants: Mung beans offer polyphenols that may help reduce inflammation. Low in carbs: Great for those managing blood sugar levels.

Frequently Asked Questions (FAQs)

Can I use canned mung beans?

Yes! If you can find canned mung beans, they work perfectly. Just rinse and drain before blending.

Can I make this oil-free?

Absolutely. Replace olive oil with extra water or unsweetened plant-based yogurt for a lighter version.

How do mung beans compare to chickpeas nutritionally?

Mung beans offer more protein and less carbohydrates per serving compared to chickpeas, making them a great low-carb alternative.

Can I freeze mung bean hummus?

Yes, freeze in a sealed container for up to 3 months. Thaw in the fridge and stir well before serving.

What other spices can I add?

Try adding ground coriander, turmeric, or chili flakes for extra flavor variations.

Why You’ll Love This Recipe

Unique flavor: Earthy mung beans combined with creamy tahini and zesty lemon create a vibrant taste. Budget-friendly: Mung beans are affordable and widely available. Easy meal prep: Whip up a batch for healthy snacking throughout the week.

Ready to try this healthy mung bean hummus recipe? Give it a go and let me know how you enjoyed it in the comments below! Don’t forget to share your creations on Instagram and tag me for a chance to be featured. Looking for more vegan dips or low-carb snacks? Subscribe to my newsletter for weekly recipes straight to your inbox!