Cashews are a go-to snack for good reason—not only are they tasty, but they also pack a serious nutritional punch. These nuts are rich in copper, magnesium, manganese, phosphorus, and vitamin K. They also deliver powerful antioxidants like tyrosinase, melanin, elastin, proanthocyanidins, and oleic acid—a heart-healthy fat. On top of that, cashews are loaded with monounsaturated fats, which can help with blood sugar regulation.
One of the standout compounds in cashews is anacardic acid, known to support healthy glucose transport—great news for blood sugar control. Cashews are also known to help lower inflammation, a key factor in preventing heart disease, diabetes, obesity, and certain cancers.
Nutritionally, cashews break down to about 25% protein, 46% healthy fats, and just 25% carbohydrates. That makes them a satisfying, low-glycemic, high-protein option. Their nutrient mix supports bone strength, blood pressure regulation, and even skin health. Some research also points to their potential in helping prevent migraines and offering protection from sun-related damage. And thanks to their cancer-fighting flavanols, cashews may play a role in slowing the growth of cancer cells.
Now for a delicious way to enjoy them: this creamy cashew-based hummus skips the beans, keeps things low in carbs, and is full of satisfying, healthy fats and protein. It works great as a dip for veggies or a base for easy flavor variations.
Cashew Hummus (Bean-Free & Low Carb)
Ingredients
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1 cup raw or dry-roasted cashews (unsalted, no added oils)
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1/4 cup tahini
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1/3 cup lemon juice
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2 garlic cloves, crushed
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1/2 teaspoon salt
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1 teaspoon cumin
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1/8–1/4 teaspoon cayenne pepper (to taste)
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Water, as needed for consistency
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Optional: chopped fresh parsley for garnish
Directions
If using raw cashews, start by soaking them in water for at least 3 hours. Drain and rinse well before adding to a food processor.
Add the tahini, lemon juice, garlic, salt, cumin, and cayenne. Blend until smooth. The texture will be thick at first, so slowly add water—about 1/4 cup at a time—until the hummus reaches a smooth, scoopable consistency. Garnish with fresh parsley, if desired.
Optional Flavor Variations
Olive:
Before blending, add 20–30 canned black olives, or 10–15 oil-cured olives. Adjust based on flavor preference.
Roasted Red Pepper:
Add 1–2 roasted red peppers and 1/2 teaspoon of paprika to the mix. Peppers can be roasted under a broiler or on a grill until charred. Place in a paper bag for 10 minutes, then peel. Or just use jarred roasted peppers for convenience.
Sun-Dried Tomato:
Toss in 5–7 sun-dried tomatoes before blending.
