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Healthy You

Fueling the Fight: Basil Lima Bean Hummus

Thursday, July 14, 2016 7:28 AM

What’s not to love about this recipe? Beans of all kinds are a nutritional knock-out, with their 1-2 punch of fiber and protein content to satisfy even the hungriest of appetites. Lima beans boast a whooping 706 mg of potassium per 1 cup serving. Lori Bumbaco, Oncology Dietitian at NorthShore, shares this light recipe is perfect for a summer snack on crackers and sandwiches or with veggies and salads.


Basil was referred to as the Royal Herb by the ancient Greeks, and for good reason! The flavonoids provide anti-oxidant protection and the oils in basil may possess anti-inflammatory properties.

And what would any tasty hummus be without tahini? Made from simple paste of finely ground sesame seeds, tahini contains heart healthy monounsaturated fats, minerals, and B vitamin thiamin, elevating this recipe to a high ranking nutrition choice.


  • 12 oz bag of frozen lima beans
  • 1 tbsp tahini
  • 2 tbsp extra-virgin olive oil
  • 2 tbsp freshly squeezed lemon juice
  • 2 medium cloves garlic, sliced
  • ½ tsp sea salt
  • ¼ cup fresh basil, chopped
  • Freshly ground pepper, to taste
  • ¼- ½ cup reserved cooking liquid or water, more or less to thin dip as desired


  1. Cook lima beans according to package directions.
  2. Drain lima beans and reserve ¼- ½ cup of the cooking liquid.
  3. In a food processor, combine all ingredients except cooking liquid or water.
  4. Purée until smooth, gradually adding liquid as desired to thin dip and scraping down sides of bowl as needed.
  5. Enjoy!

Recipe adapted from Eating Bird Food.