Avocado and Arugula White Bean Hummus, Vegan and Gluten-Free

The best recipe for Avocado and Arugula White Bean Hummus

Avocado and Arugula White Bean Hummus

I love using white beans instead of chickpeas for hummus, they create a much smoother and lighter texture!  This hummus can be served with crackers, but would make an excellent spread on a grilled veggie sandwich!

After doing some research on bone health, I stumbled across the importance of beans (especially white beans) for bone integrity.  This recipe which incorporates white beans and arugula (also good for bone health!) is a winning combo providing calcium, magnesium and vitamin K.


Avocado and Arugula White Bean Hummus

The best recipe for Avocado and Arugula White Bean Hummus
Course Appetizer, Side Dish
Cuisine American, Gluten Free, Vegan
Prep Time 10 minutes
Total Time 10 minutes
Servings 2
Calories 335kcal
Cost $


  • ½ avocado
  • 1 cup arugula packed
  • ¼ cup toasted pine nuts
  • 2 cloves garlic
  • ¼ cup water
  • 1 can 15 oz white beans, drained and rinsed
  • ½ lemon juiced
  • 2 tablespoons extra virgin olive oil
  • sea salt and pepper to taste
How many Ounces Are in a Cup?
How many Grams are in a Cup?


  • Place all ingredients in a food processor and blend until creamy. Adjust seasoning as needed. Serve with gluten free crackers and enjoy 🙂


I used toasted pine nuts, but you can substitute walnuts or almonds 🙂  Same goes for the arugula, feel free to use baby spinach or kale instead 🙂  You pretty much can’t mess up this recipe 🙂  Simply adjust the flavor with fresh lemon juice, garlic, sea salt and pepper to please your taste buds 🙂


Calories: 335kcal | Carbohydrates: 11g | Protein: 4g | Fat: 33g | Saturated Fat: 4g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 18g | Sodium: 10mg | Potassium: 431mg | Fiber: 5g | Sugar: 2g | Vitamin A: 322IU | Vitamin C: 22mg | Calcium: 38mg | Iron: 2mg
Cristina C. RD LDN

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