Mung Bean Hummus Recipe

To get the smoothest, creamiest hummus using chickpeas, you have to peel them. For creamy hummus, without the extra effort, I use mung beans instead. They work beautifully. Top the hummus with shallot oil, fresh chives, and za'atar.

Mung Bean Hummus

The scene at my kitchen table was this: me, my pal (the lovely Tina Dang), 1:30 in the afternoon, mid-week, a tangle of just-baked whole wheat pita strips, and a bowl of mung bean hummus. Sounds strange, I know. Mung beans. For hummus. But they're one of my very favorite ingredients. And they were there, already cooked, in the refrigerator. So I made a quick snack for us - the smoothest, creamiest hummus I've made to date - from mung beans. No joke, consider shelving your chickpeas. Topped with shallot oil (leftover from this), and the resulting crispy shallot bits, fresh chives, and za'atar. So good.

Mung Bean Hummus RecipeMung Bean Hummus RecipeMung Bean Hummus Recipe

Leftovers were great spread on thinly toasted bread, topped with ripe avocado (and more za'atar). And with the last of it, I thickened it up with some crumbs and a bit of egg, then shaped it into little patties. Good for pan-frying. Hope you enjoy this twist as much as I did. Look for mung beans (tiny, bright green) in the dried food bins of natural food markets, Whole Foods, and the like. Also, just a heads up, I included this recipe in my list of best bean recipes, so be sure to browse it if you're looking for more bean-centric inspiration!

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Mung Bean Hummus

1 1/2 cups / 7 1/2 oz cooked mung beans
2 tablespoons lemon juice
1/2 cup / 120 ml tahini paste
1 large clove garlic, peeled & smashed
1/2 teaspoon fine grain sea salt
~1/3 cup water

To serve (any or all of the following): shallot or olive oil drizzle, fried shallots, minced chives, zaatar, bakes pita strips*

Start by adding the mung beans to a food processor and pulse until a fine, fluffy crumb develops, really go for it - at least a minute. Scrape the bean paste from the corners once or twice, then add the lemon juice, tahini, garlic, and sea salt. Blend again, another minute or so. Don't skimp on the blending time, but stop if the beans form a dough ball inside the processor. At this point start adding the water a splash at a time. Blend, blend, blend until the hummus is smooth and light, aerated and creamy. Taste, and adjust to your liking - adding more lemon juice or salt, if needed. Serve with as many of the following as you like: shallot, lemon, or olive oil, fried shallots, chives, and/or zaatar. It's great with toasted whole wheat pita or naan chips.*

Makes about 2 cups.

*Cut (or tear) whole wheat pita bread (or naan bread) into strips, wedges, or chunks. Toss well with a few glugs of olive oil and a sprinkling of salt. Arrnage in a single layer on a baking sheet and bake at 350F until deeply golden, tossing once or twice along the way.

Prep time: 8 minutes

If you make this recipe, I'd love to see it - tag it #101cookbooks on Instagram!

Post Your Comment


sounds good but you should call it 'bean dip.' Hummus means chickpea. The dish is really 'hummus bi tahina' which is more of a description than a name. You've made mung bean bi tahina. : )


Fantastic idea! I keep mung beans around for kitchuri but don't really know what else to do with them. I also have a little bag of za'atar that's sitting around from another recipe, so this is perfect.


Wow, this actually took me by suprise a bit. I never really saw the appeal of mung-beans, I've been growing my own sprouts from them - but was never really taken with them, that's why I'm left with a pretty big bag of tiny green beans in my shelf. I never thought of using them in such a dish, you might just have rocked my culinary world a bit. This is why I love your blog - always something new and inspirational awaiting here. I'll make sure to give this a go as soon as I get home. Thanks.

Ole @cookingbrains

Absolutely delicious, my new favorite hummus. And you were right Heidi, there is no need to soak the beans overnight. Have you tried beetroot and walnut hummus?


I LOVE YOU! and i love mung, so wow!!


Thanks for another inspiring and beautiful post. I happen to have a jar of sprouting mung beans on my counter and wonder if it would be possible to use them? If so, should I boil them a bit first?

HS: They'll definitely be a different texture compared to mung beans that have been cooked from dried....I think I might cook them a bit, until just tender? And then puree.

Caroline K.

hi heidi this looks so delicious and unconventional! Bet it would be good with some chive flowers! May I ask what sort of tahini do you use? raw or roasted? whole or dehulled (brown or light)? Thanks! Hannah

HS: Hi Hannah - the one I had on hand was raw and hulled sesame. Let me know if you have a favorite brand. I've been tasting around a bit.


What I love about this the most it that you looked in your fridge and used what you had to give something a go... and it turns out great!

Vintage Macaroon

Who would have thought? Hummus has never been my fave because I can't get over the pastiness of the chickpeas. I like it from dried chickpeas better. But this sounds totally intriguing!

Abbe@This is How I Cook

That sounds so good to me right now! Anything I can dunk a homemade pita chip into, I make. This now tops the list.


Just finished making this. I'd given up on homemade hummus, but this works - fantastically! Yum, thanks for sharing your experiment.


For those of us who find Chickpeas to be almost indigestible (embarrassingly so), Mung Beans - the king of beans in Ayurvedic Kitchens for their easy-to-digest, protein-packed, fiber-rich, nutrient dense, royal flavor - this recipe restores plain old hummus to its rightful place in the kingdom or heavenly meals. Thank you!

Laura Plumb

Your mung bean dip looks really delicious, and I definitely will try it; but calling it hummus is a bit of a stretch, as Hummus is the arabic word for chickpeas. That would be like making creamed corn with green beans and still calling it creamed corn! ;o)

HS: Indeed - I was thinking about calling it a spread, but then I kept calling it hummus when I was explaining it to people who were eating it...."it's hummus, just made with mung beans not chickpeas"...


This sounds like the best possible plan for the mung beans I've had kicking around my freezer for the last 6 months! A super interesting take on hummus.


I'm pleasantly surprised to see mung bean hummus...what a good idea. It looks so smooth and delicious!


Excited about this one! I just bought a bunch of mung beans on sale for one of your recipes (with tempeh), but have way too much leftover. And one can only eat so many mung beans at a time. This is the perfect way to use them without thinking, mung beans, again? Thanks!


Any tips on cooking mung beans? Mine never quite turn out or get mushy so I just usually sprout them....


what an awesome idea. i love the idea of drizzling shallot oil and shallot crisps on top!


Looks amazing, absolutely love mung beans! Officially introduced to them via your recent cookbook. Thanks for linking us up...we will have a lasting relationship I'm sure!!!


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