Kale has become the all-star of the leafy green vegetables crew, due to its high nutrient content and low calories.
And finding ways to fit it into your daily diet is all the rage right now. If you are looking for a way to work this power green into your diet, this recipe is a great way to start.
Simply look at the color of this flavorful hummus – isn’t that bright green color enough to make you feel a little bit healthier?
Knowing that you are getting fresh vegetables into your body is always a great feeling, and it’s even better when you can sneak it in without it being too obvious in flavor.
As much as we all want to be eating salads every day, those salads can be a little boring on repeat.
Creamy hummus makes for the perfect vehicle to add kale and basil to an appetizer or a mid-afternoon snack. Instead of feeling like a rabbit, constantly feasting on greens, you can get a hearty snack in without feeling guilty eating it!
Kale is low in calories, high in fiber, and has zero fat, so it’s a great ingredient to add to a traditionally protein-packed chickpea recipe. It’s just the right leafy green to embrace for this creamy dip.
It’s especially great if you are trying to sneak more greens into your kids’ diets. We all know it can be a struggle to get children to eat anything green, but you won’t have a problem getting them to hop on board with this recipe. Once they taste it, they won’t even notice that kale is in the dip!
The fresh basil really brings a bright herbaceous note to the chickpeas, making it light and perfect for pairing with warm triangles of fresh pita.
And the nutritional yeast also plays a huge role in this recipe because it gives the dip a savory, cheesy flavor, without having any dairy in it! Plus, nutritional yeast is a vegan ingredient that’s loaded with tons of B vitamins, to help your immune system and boost energy levels.
You can also pair it with sliced fresh vegetables, if you want to be extra healthy!
This dip lasts for a handful of days in an airtight container in the refrigerator. Consider making it at the beginning of the week and working portions into your snack prep for the week.
It’s great to take to work with you for a little pick-me-up when that afternoon lag hits. The protein from the chickpeas and the fiber from the kale will help perk you up to survive the rest of the work day, as well as keep your stomach full until dinnertime.
With only a handful of ingredients and a few simple steps, there’s really no excuse not to make this incredible bean dip!
Be sure to get creative and try serving it up as something other than a dip, such as a spread or a topping for sandwiches and salads.
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Kale Basil Hummus
- Total Time: 5 minutes
- Yield: 6 servings 1x
Description
Want to use kale in a new way? Try this flavorful hummus. Blending leafy greens into dip is a great way to get more vegetables into your diet.
Ingredients
- 2 cups canned chickpeas, drained
- 1 lemon
- 1 to 3 large kale leaves, stems removed
- 2 tablespoons dried basil, or about 1/4 cup fresh
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 2 tablespoons nutritional yeast
- 1 dash sea salt
Instructions
- Juice the lemon and remove any seeds. Remove the stems from the kale and basil, and chop.
- Place all ingredients in the food processor and puree until well combined.
- Scrape down the sides and add process until smooth.
- Adjust consistency with additional olive oil or water as needed, and season with salt to taste.
Notes
Original recipe by Sarah Hagstrom.
- Prep Time: 5 minutes
Cooking By the Numbers…
Step 1 – Prep Produce and Measure Ingredients
Thoroughly wash your leafy greens, and dry well. I like to use a salad spinner for this.
Remove the stems from the kale and the fresh basil, if using. I prefer to use fresh herbs since they offer the best flavor and nutritional impact.
Juice the lemon, being careful to remove any seeds. Drain the chickpeas in a colander.
You can use dried chickpeas (here’s our tips for how to prep them), or the canned variety.
The liquid from canned garbanzo beans can be saved to make vegan mayo, or other recipes that call for aqua faba.
Measure out the tahini, olive oil, nutritional yeast, and salt, so all of your ingredients will be ready to go.
Step 2 – Add Ingredients to Food Processor
Add all of the ingredients to the food processor, starting with one leaf of kale in the beginning, and blend until combined. If you don’t have a food processor, a high-speed blender also makes a nice smooth hummus.
Step 3 – Blend Until Smooth and Serve
Using a spatula, scrape down the sides. Process again until the mixture is smooth. You can adjust the consistency of your hummus by adding more olive oil or water, a teaspoonful at a time.
Taste your hummus and adjust to your liking before serving, with more salt or lemon juice. If you would like more kale flavor, consider adding the additional 1 to 2 leaves of kale. It’ll boost the nutritional value as well!
Lean and Mean with Power Greens
I love to serve this dip with toasted pita chips, but you could also try fresh vegetables, tortilla chips, or your favorite crackers like buckwheat cheddar or parmesan rosemary!
Note: This is also a great recipe to pin now and save for St. Patrick’s Day! Just like our recipe for jalapeno cilantro hummus, the festive green color makes it just the right recipe to add to the mix, plus it’s naturally green without any of the processed food coloring.
All the rage over kale lately is not just a fluke. There are a ton of fantastic health benefits to kale that will help you get lean and mean, whether you are trying to diet or looking to stay in fighting shape.
Regardless of your reasons for making this recipe, you can feel confident that it tastes amazing AND it’s good for you!
Be sure to tell us what you think of this creamy green dip in the comments below! Don’t forget to rate the recipe, too!
Don’t forget to Pin It!
Photos by Meghan Bassett, © Ask the Experts, LLC. ALL RIGHTS RESERVED. See our TOS for more details.
Nutritional information derived from a database of known generic and branded foods and ingredients and was not compiled by a registered dietitian or submitted for lab testing. It should be viewed as an approximation.
About Meghan Yager
Meghan Yager is a food addict turned food and travel writer with a love for creating uncomplicated, gourmet recipes and devouring anything the world serves up. As the author of the food and travel blog Cake 'n Knife, Meghan focuses on unique foodie experiences from around the world to right at home in your own kitchen.
