Black Bean Hummus

claire

Black bean hummusThe first time I had black bean hummus was in Madison, Wisconsin the other month at the farmer’s market. Holy cow! After that bite hit my mouth, I was determined to make my own that I can have on hand whenever I need. According to World’s Healthiest Foods, “among all groups of food commonly eaten worldwide, no group has a more health-supportive mix of protein-plus-fiber than legumes.” Black beans are a legume and they have resistant starch in them. This means the starch is not broken down in our upper digestive tract because it “resists” digestion. Since this starch does not break down, simple sugars are not increased. This usually happens when products of starch are broken down. Therefore, blood sugar levels do not rise and insulin responses can stay moderate. Try dipping peppers, carrots, and other veggies into this hummus and your taste buds will go wild!

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Makes: 2 cups

Hands-on time: 15 minutes

Total Time: 20 minutes


Gluten free, vegan, vegetarian, dairy free


Ingredients

1 15-oz. can black beans or one cup dried beans soaked and cooked

2 tbsp Cilantro, packed

½ Red onion

1 clove Garlic

½ lime, Juice of

2 tbsp Tahini

½ tsp Chili powder

2 tbsp Olive oil

½ tsp Cumin

Salt and pepper to taste


Directions

  1. If you are using dried black beans, soak overnight. Drain and rinse. Place in a pot of boiling water then bring to a simmer. Simmer for 90 minutes-two hours with a lid.
  2. Peel garlic and let sit for 5 minutes.
  3. Chop onion.
  4. Place all ingredients in a food processor and blend until well mixed. Use spatula to scrape down sides.
  5. Enjoy!

Make a roasted red pepper hummus or my traditional hummus too!

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