Black Bean Hummus
Black bean hummus is the perfect vegan, gluten-free dip for a summer afternoon snack. It can be paired with chopped veggies, tortilla chips, or pita bread, and even used as a sandwich spread, salad dressing, or a spread in your burrito. Black beans are a great source of dietary fiber, protein, and folate. The high fiber content will promote a smooth digestive tract as a “bulking agent” and increase satiety and fullness after meals. It is also associated with reducing blood sugar spikes after a meal, especially when eaten after rice. Black beans also contain quercetin and saponins which may have protective effects for a healthy heart by lowering blood lipid and blood cholesterol levels. It is also naturally low in sodium while containing potassium and calcium, which play a role in reducing blood pressure. This is a delicious addition to your snacks or meals while reducing the risk of diabetes and heart disease, while increasing your overall nutrient intake. Bring this healthy recipe to your next COVID-friendly party!
Link to reference recipe : https://www.healthyseasonalrecipes.com/black-bean-hummus/
- 2 cloves garlic, peeled
- 1 can (540 ml) black beans, drained and rinsed
- ¼ cup extra virgin olive oil + additional 1 tsp for drizzling
- ½ lemon, squeezed
- 2 tbsp chopped cilantro
- 1 tbsp tahini
- 1 tsp of salt
- Prepare food processor with blade attachment.
- Add garlic into food processor until minced.
- Drain and rinse black beans and add into the processor. Add olive oil, squeezed lemon juice, tahini, and salt.
- Process until smooth consistency.
- Add cilantro last and mix into hummus on a gentle setting.
- Serve and drizzle with 1 tsp of olive oil.
- Serving Size: 1/2 Cup
- Calories: 130
- Sugar: 0g
- Sodium: 90mg
- Fat: 2.5g
- Saturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 5g
- Protein: 8g