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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 :

  • Author: Annie Tsang


  • 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


  1. Prepare food processor with blade attachment.
  2. Add garlic into food processor until minced.
  3. Drain and rinse black beans and add into the processor. Add olive oil, squeezed lemon juice, tahini, and salt.
  4. Process until smooth consistency.
  5. Add cilantro last and mix into hummus on a gentle setting.
  6. 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

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