White Bean Hummus Stuffed Flowers

White Bean Hummus Stuffed Flowers

(Vegan & Gluten Free)

Here’s a little story about The Three Sisters


The Three Sisters are the three main agricultural crops in various Native American groups in North America: winter squash, maize (corn), and climbing beans. These lovely sisters are inter-planted with one another because they thrive in each others presence. This vegetable trio sustained the Native Americans both physically and spiritually. In legend, each plant was a gift from the gods and were always to be grown together, eaten together, and celebrated together. There is great balance in their work and in the nutrients they offer. The oldest sister, corn, offers support to her younger sister, the bean, when needed. The beans are giving to all the sisters by absorbing nitrogen from the air, which is essential for plant growth. The youngest sister, squash, provides shade with her large sprawling leaves, keeping the ground cool and moist while preventing weed growth. Together, holding hands, they create perfection! (Photo credit: Hoof & Feather Farm, Amherst, NH)

I personally love everything about this story and the idea of companion planting. This technique of inter-planting is far beyond function, but rather friendships and teamwork. Seriously, how lovely is that?

The story brings us to squash, the youngest sister. Every year loads of brightly colored squash blossoms fill the garden and with a little plant magic squash might grow! Actually, the magic is really just having enough female blossoms. The male blossoms don’t produce fruit and will eventually fall off the vine, while female blossoms on the other hand will grow into lovely squash. You can tell if you’re picking male verse female blossoms simply by looking at the underside of the blossom itself. If you see a bump below the blossom, this is a female. If the bump is absent and stem is rather straight and skinny, this is a male. I would suggest picking the male blossoms unless you don’t want squash!

White Bean Hummus


1/4 cup olive oil

4 tsp garlic cloves, chopped

1 15.8-ounce can white beans, Cannellini or Great Northern Beans

2 T fresh lemon juice

2 T fresh parsley, chopped

Salt & pepper to taste



In a small saucepan, combine the oil and garlic over medium to low heat, being careful not to burn. When the garlic is lightly brown, let cool and strain, reserving both the garlic and the oil.

Place the white beans in a food processor, and add lemon juice, garlic, and parsley. Process until smooth. Now carefully pour the reserved olive oil, while the food processor is running, and process until smooth.

Season hummus with salt and pepper to taste.

IMG_7051Serve with pita bread, bagel chips, tortillas, veggies, homemade crackers OR stuff the hummus in flowers!


White Bean Hummus Stuffed Blossoms


White Bean Hummus Dip (mentioned above)

Several squash blossoms, I used Rose of Sharon as well

Olive oil

Salt & pepper to taste


Preheat over to 300 degrees

Remove pistil and stamen from blossoms

Fill each blossom or flower with ¾ hummus dip and pinch the ends closed

Place on roasting pan with parchment paper – the petals are delicate so it’s important to use something that they won’t stick to

Drizzle with a little olive oil, salt, and pepper

Roast in preheated oven until blossoms become firm and begin to brown slightly, 30-40 minutes

Gobble them up with good company!


Go ahead and experiment with different fillings. Add different spices to the hummus, The possibilities are endless!


2 Comments Add yours

  1. Lauren Ritz says:

    Love this!

    We always fill them with half of a cheese stick, twist close, dredge in batter and then fry and serve with marinara.

    Garden mozzarella sticks!


    1. I love how there are so many possibilities!


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