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
Prep Time: 10 minutes
Total Time: 10 minutes
Course: Appetizer, Side Dish
Cuisine: American, Gluten Free, Vegan
Servings: 2
Calories: 335kcal
Cost: $10


  • 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


  • 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
Tried this recipe?Let us know how it was!
Cristina Cavanaugh RD LDN
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