Black Bean Hummus
- 1 15-oz can black beans drained, rinsed
- 1 clove garlic
- 2 tbsp tahini or pumpkin seed butter
- 1 lime juiced
- 1 tsp cumin
- 1/2 tsp salt kosher
- Place black beans in a food processor. Process until pureed. Add remaining ingredients and continue to process until smooth, occasionally scraping down the sides with a spatula.
- Place in a bowl and enjoy with pita chips, veggies, or whatever you like to pair with hummus!
What is all the hub-bub about hummus? Hummus is one of those recipes that can be modified to incorporate all your favorite flavors using the same super simple basic ingredients. There are hundreds of different types of hummus – basil pesto, red pepper, olive tapenade, cilantro lime – all originating from the classic roasted garlic chickpea hummus. Then, there are recipes using a base of black beans, white beans, sweet potato, pumpkin seeds, avocado, and even cauliflower. And after you get through all of these savory flavors, you run into the sweet hummus flavors such as chocolate chip, brownie, snickerdoodle and even cake batter hummus. Here is our black bean hummus recipe.
Why is it that we are using hummus for so much?
First off, the ingredients that you need to make hummus are all fairly inexpensive no matter what type of hummus you are looking to make. Second, beans are an awesome source of plant protein, fiber, B-vitamins, and minerals while staying relatively low in fat. The fiber in these beans is good for your digestive system, as it feeds the good bacteria as well as improves nourishment of parts of the digestive tract itself. Fiber also helps increase satiety, which is a fancy word for how fast you get full, in a way which helps reduce appetite, decrease the rise of blood sugars, and assist in weight loss goals. Fiber is a really important nutrient to include for all diets, especially those with high cholesterol, blood sugar or blood pressure levels. Fiber can actually help prevent the development of diseases such as diabetes, heart disease and bowel cancer and is almost always included as part of the treatment plan for these conditions.
Third, there are a ton of really fun ways to use hummus. One of our favorites (because it’s super simple for a busy day) is to grab some of our favorite fruit or veggies (depending on sweet or savory hummus type) to get some extra nutrients in for the day. Our go to veggies include carrots, cucumbers, celery, broccoli, cauliflower, snow peas, and bell peppers. The sweet dips go great with any fruit, but our easiest go-to is usually apples!
Nutrition info is approximate and may contain errors.
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An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.