Green bean hummus

Green bean hummus is a seasonal variation of the more authentic recipe with lower levels of anti-nutrients and extra flavour.


  1. 30ml unchlorinated water
  2. 2 TBSP of extra virgin olive oil
  3. 1 clove of garlic
  4. Slither of a hot pepper of choice
  5. 1 TBSP tahini
  6. A little of the zest and all the pulp and juice of one whole lemon or lime
  7. Available sweet fruit
  8. 1/2 tsp salt
  9. 1 large handful of green beans
  10. 1 TBSP frozen chickpeas

Go for it

  • Steam the green beans in as little water as possible. Drain.
  • Pour the water from the beans, oil, garlic, pepper, salt and tahini into a one litre plastic container with a tight fitting lid, and then blend.
  • Add the beans and blend again.
  • Taste for balance. More lemon or salt, garlic or chili?
  • Cover with a tablespoon of olive oil, seal and refrigerate.
  • Eat within three days.

  1. Bernard Preston
  2. Authentic hummus recipe
  3. Green bean hummus

Seasonal foods

We try to grow and eat as much of our own food as possible, but chickpeas will not thrive in our climate, so we have to purchase the dried legume to make our authentic hummus recipe. It is an essential in our diet, containing all the necessary essential amino acids.

However when fresh legumes are available, for choice we would always use them, with our passion for organically grown food, free from the toxic chemicals used today in most of commercial agriculture. As a DC I am greatly saddened by the number of farmer patients I have lost over the years to tumours, particularly of the bone marrow.

In particular I have found that our green bean hummus is a great way to use those pods that have passed their best but have not yet gone soft.

Cooking green beans starts with topping and tailing.

Actually, I don't bother with tailing any longer, and you cannot tell the difference.

Authentic hummus recipe

The word hummus means chickpeas in Arabic so our green bean alternative is a bit of a cheek; to keep it authentic we toss in a few. Legumes and sesame seeds together contain all the essential amino acids so they are a prime food for vegans. But it is a wonderful tasty and nutritious dish for us all, whether you eat meat or not.

I have no truck with those complaining about antinutrients. It is true that to some extent compounds like phytic acid limit the absorption of minerals but to avoid them means missing out on the proven benefits of dishes such as our green bean hummus.

And in any case, most of the anti-nutrient brigade are simply peddling a supplement so that you can have your cake, and eat it.

But, just for a moment, let's concede perhaps they are actually into something. Scientists are forever changing their opinions; just look at how eggs and butter have returned to fame. But green legumes do have a lot less antinutrients than those that have been dried.

Smart people never gave up on eggs and butter even when the cholesterol quacks were condemning them.

Butter is back, and it's margarine we should be avoiding with all those trans fats.

So too I could never give up on eggplant with its ability to lower the LDL cholesterol, 100% whole grain with the lignans that greatly reduce the chances of getting a breast tumour, or tomatoes that protect those from Mars from a prostate neoplasm. They are all high in antinutrients. 

So, to sum up, making your own green bean hummus ticks all the right boxes. You're using a veg from the garden that you might be tempted to toss, it tastes fantastic and contains only the very best ingredients; other than in the sesame seeds you can be sure there are little of the chemicals in our food that we rightly fear.

A sweet fruit

Truth be told chickpeas have very little flavour; the success of our authentic hummus recipe is in the chili, garlic and I love to add a chunk of sweet fruit such as the gooseberries that grow in our garden, but mango and whatever is in season works for me.

So you could add a little sweet fruit to your green bean hummus too. Knowing that those who eat seven or more coloured foods every day have dramatically lower all cause of death, we are always looking for new ways to slip in another ingredient, even small amounts.


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Green beans are an incredibly rich source of minerals. For example, one cup contains 15% of the iron that an average person must consume daily; menstruating women should have double that.

Whilst the immature beans do not have a large amount of protein, a cup of green beans will contain about 3% of your daily requirement.

For a hummus higher in protein you need look no further than broad beans; less chance of getting Parkinson's disease too.

For more of the details of the content of green beans[1] read this article from Medical News Today.


Another trend that I have no truck with is the extremely low carbohydrate fad that is trending, except for those who are obese and diabetic; for them it certainly has value since to lose weight you do have to reduce all starch below 50 grams per day for a season.

But the nutritious starches like those in our green bean hummus have been tarred with the same brush as the highly refined carbohydrate that is literally killing society.

Truth be told it really is quite hard to get completely off unrefined grains; so we are told they must all be bad for us. Giving up the staff of life really isn't necessary once you learn to bake with 100% flour. You will have great difficulty purchasing real bread, as it is being called, so you have to make it yourself.

Bread machine loaf.

Bread made with 100% flour is the best thing in the world, particularly if you follow the sourdough method that deals with the gluten issues.

Smear our grean bean hummus on a slice of real bread and you have a very satisfying and nourishing meal that will certainly not contribute to your waistline. A little butter increases the satiety even further, no mid afternoon blues, and helps with the absorption of the phytonutrients.

Green bean hummus on real bread.
  1. Everything you need to know about green beans

Green bean hummus

Green bean hummus is even more tasty than that made with chickpeas.

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56 Groenekloof Rd,

Hilton, KZN

South Africa