Black Bean Hummus

Black Bean Hummus Recipe from Cuba

Region / culture: Cuba | Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 4

Introduction

Black Bean Hummus is a delightful twist on the traditional Middle Eastern hummus that typically features chickpeas as its main ingredient. This version uses black beans, offering a unique flavor and color to the dish. It's a versatile and healthy option that serves as a perfect appetizer, snack, or spread. The combination of black beans with tahini, olive oil, lime, garlic, and spices creates a creamy, savory, and slightly tangy dip that's sure to impress.

History

The traditional hummus recipe has been around for centuries, with its origins often debated among various Middle Eastern countries. The classic version is made with chickpeas, tahini, lemon juice, and garlic. The adaptation of using black beans is a relatively modern twist, likely developed in the Americas where black beans are more prevalent. This variation maintains the spirit of the original while introducing a new cultural flavor profile.

Ingredients

16 oz (454 g) black beans
1 tbsp tahini
3 tbsp olive oil
juice of 1 lime
2 cloves of garlic, sliced
salt and pepper
1 tsp ground cumin

How to prepare

In a food processor, combine all the ingredients and process until smooth.
Cover and refrigerate until ready to use. Bring to room temperature before serving.

Variations

For a spicier version, add a diced jalapeño or a dash of cayenne pepper. You can also incorporate other flavors like roasted red peppers, sun-dried tomatoes, or fresh herbs like cilantro or parsley.

Cooking Tips & Tricks

For the smoothest texture, use a high-powered food processor and process the ingredients until completely smooth. If the hummus seems too thick, you can add a little water or additional olive oil to reach your desired consistency. To enhance the flavors, let the hummus sit in the refrigerator for a few hours before serving.

Serving Suggestions

Serve the Black Bean Hummus with a drizzle of olive oil and a sprinkle of paprika or cumin on top for added flavor. It pairs wonderfully with fresh vegetables, pita bread, tortilla chips, or as a spread on sandwiches and wraps.

Cooking Techniques

The key technique in this recipe is processing the ingredients until smooth, which creates the creamy texture characteristic of hummus. For added flavor, you can sauté the garlic before adding it to the mix.

Ingredient Substitutions

If tahini is unavailable, you can substitute it with almond butter or peanut butter for a different but equally delicious flavor profile. Lemon juice can be used in place of lime for a more traditional taste.

Make Ahead Tips

Black Bean Hummus can be made up to three days in advance and stored in an airtight container in the refrigerator. This allows the flavors to meld together, enhancing the overall taste.

Presentation Ideas

Serve the hummus in a bowl garnished with lime wedges, chopped cilantro, or a sprinkle of sesame seeds. For a more elegant presentation, use a piping bag to swirl the hummus into individual serving dishes.

Pairing Recommendations

This hummus pairs beautifully with a crisp, dry white wine or a light-bodied beer. For a non-alcoholic option, try a sparkling limeade or iced herbal tea.

Storage and Reheating Instructions

Store the hummus in an airtight container in the refrigerator for up to one week. It does not require reheating but should be brought to room temperature before serving for the best flavor and texture.

Nutrition Information

Calories per serving

A serving of Black Bean Hummus contains approximately 150 calories, making it a nutritious and low-calorie option for snacking or as part of a meal.

Carbohydrates

A serving of Black Bean Hummus contains approximately 20 grams of carbohydrates. The majority of these carbs come from the black beans, which are also an excellent source of fiber.

Fats

This recipe contains healthy fats primarily from olive oil and tahini. A serving has roughly 8 grams of fat, most of which are monounsaturated and polyunsaturated fats. These fats are beneficial for heart health.

Proteins

Black beans are a great source of plant-based protein. A serving of this hummus provides about 7 grams of protein, making it a satisfying snack that can help with muscle repair and growth.

Vitamins and minerals

Black Bean Hummus is rich in various vitamins and minerals, including iron, magnesium, and potassium from the black beans, and calcium from the tahini. It also contains vitamin E from the olive oil, which is an important antioxidant.

Alergens

This recipe contains sesame (from tahini) and may not be suitable for individuals with sesame allergies. It is gluten-free, dairy-free, and nut-free, making it a great option for those with common food allergies or intolerances.

Summary

Black Bean Hummus is a nutritious dish, high in fiber, protein, and healthy fats, while being low in calories. It provides a good mix of vitamins and minerals, making it a healthy choice for a variety of dietary needs.

Summary

Black Bean Hummus is a delicious, nutritious, and versatile dish that offers a unique take on the traditional hummus recipe. It's packed with protein, fiber, and healthy fats, making it a great option for a healthy snack or appetizer. With its easy preparation and ability to be made ahead of time, it's perfect for gatherings or a quick, satisfying snack.

How did I get this recipe?

I can't forget the first time I saw this recipe for Black Bean Hummus. It was many years ago, during a trip to visit my dear friend Maria in Mexico. Maria and I have been friends since we were young girls growing up in the same small village. She always had a passion for cooking, and I was always eager to learn from her.

One hot summer day, Maria invited me into her kitchen to show me a new recipe she had learned from her grandmother. As soon as I walked in, I could smell the delicious aromas of garlic, cumin, and cilantro wafting through the air. Maria had a large pot of black beans simmering on the stove, and she explained to me that she was going to turn them into a delicious hummus.

I watched in awe as Maria effortlessly combined the black beans with tahini, lemon juice, and spices in a food processor. She blended everything together until it formed a smooth and creamy dip. The final touch was a sprinkle of fresh cilantro and a drizzle of olive oil. The hummus looked absolutely divine, and I couldn't wait to taste it.

As Maria handed me a pita chip loaded with the black bean hummus, I took a bite and my taste buds exploded with flavor. The earthy black beans combined perfectly with the tangy lemon and spicy cumin. It was unlike anything I had ever tasted before, and I knew I had to learn how to make it myself.

I spent the rest of my trip in Mexico learning everything I could from Maria about how to make the perfect black bean hummus. She taught me the importance of using high-quality ingredients, like fresh garlic and cilantro, and how to adjust the seasonings to suit my own taste preferences. By the time I left Mexico, I had mastered the recipe and couldn't wait to share it with my family back home.

Over the years, I have made this black bean hummus countless times for family gatherings, potlucks, and parties. It has become a staple in my recipe collection, and I often find myself reaching for a can of black beans whenever I'm in the mood for a quick and delicious snack.

One of the things I love most about this recipe is its versatility. I have experimented with different spices and flavor combinations, adding roasted red peppers, chipotle peppers, or even a touch of honey for a sweet and spicy twist. Each variation brings a unique flavor profile to the dish, and I love seeing the smiles on my family's faces when they taste something new and exciting.

One of my favorite memories involving this recipe is when I made it for my granddaughter's birthday party. She had requested a taco-themed celebration, and I knew that black bean hummus would be the perfect addition to the spread. I set up a DIY taco bar with all the fixings, including bowls of black bean hummus for guests to scoop onto their tortillas.

As the party got underway, I watched as my granddaughter and her friends eagerly piled their tacos high with black bean hummus, salsa, and fresh veggies. They couldn't get enough of the creamy dip, and I felt a sense of pride knowing that I had introduced them to a new and delicious food.

In the years since my trip to Mexico, I have continued to refine and perfect my recipe for black bean hummus. I have shared it with friends, neighbors, and anyone who is willing to give it a try. Each time I make it, I am transported back to that hot summer day in Maria's kitchen, surrounded by the sights and sounds of Mexico.

I am grateful for the knowledge and skills that Maria passed down to me, and I will always cherish the memories we made together in her kitchen. The recipe for black bean hummus holds a special place in my heart, not just because of its delicious taste, but because of the love and friendship that went into creating it.