Low-fat Black Bean Hummus

Black Bean Hummus Recipe | Vegetarian Food from Arabia

Region / culture: Arabia | Preparation time: 10 minutes | Cooking time: 0 minutes | Servings: 6 |

Vegetarian diet

Introduction

Black bean hummus is a delicious and nutritious twist on traditional hummus, using black beans instead of chickpeas as the main ingredient. This low-fat version is packed with flavor and is perfect for dipping veggies or spreading on sandwiches.

History

Black bean hummus is a modern twist on traditional hummus, which originated in the Middle East. The addition of black beans adds a unique flavor and texture to the dish, making it a popular choice for those looking for a healthier alternative to traditional hummus.

Ingredients

1 can of garbanzo beans, drained and rinsed
1 can of black beans, drained and rinsed
1 to 2 cloves of garlic, minced (1 large clove or 2 to 3 small cloves)
2 to 4 tbsp of cilantro, roughly chopped (approximately 0.25 cup)
juice of 1 lemon
salt and pepper to taste
dash of tabasco sauce
2 tbsp of cumin
1 tbsp of fresh parsley, roughly chopped

How to prepare

Place all ingredients into a food processor and blend until the mixture is fairly smooth.
It is not necessary for the mixture to be completely smooth, but make sure to remove any large chunks of garlic.

Variations

Add roasted red peppers or sun-dried tomatoes for a different flavor profile.
Use different herbs such as basil or mint for a unique twist.
Add a tablespoon of tahini for a creamier texture.

Cooking Tips & Tricks

Make sure to drain and rinse the beans thoroughly before using them in the recipe to remove any excess sodium.

- Adjust the amount of garlic, cilantro, and tabasco sauce to suit your personal taste preferences.

- For a smoother texture, blend the ingredients for a longer period of time in the food processor.

- Serve the black bean hummus with a variety of fresh vegetables, pita bread, or whole grain crackers for a nutritious snack or appetizer.

Serving Suggestions

Serve the black bean hummus with a variety of fresh vegetables, pita bread, or whole grain crackers for a nutritious snack or appetizer.

Cooking Techniques

Blend all ingredients in a food processor until smooth, adjusting seasonings to taste.

Ingredient Substitutions

Use cannellini beans or navy beans instead of black beans.

- Substitute lime juice for lemon juice.

- Use dried parsley instead of fresh.

Make Ahead Tips

Black bean hummus can be made ahead of time and stored in an airtight container in the refrigerator for up to 3 days.

Presentation Ideas

Garnish the black bean hummus with a drizzle of olive oil, a sprinkle of paprika, and a few fresh cilantro leaves for a beautiful presentation.

Pairing Recommendations

Serve the black bean hummus with fresh vegetables such as carrots, cucumbers, and bell peppers for a colorful and nutritious snack.

Storage and Reheating Instructions

Store any leftover black bean hummus in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or enjoy cold.

Nutrition Information

Calories per serving

One serving of black bean hummus contains approximately 100 calories.

Carbohydrates

Each serving of black bean hummus contains approximately 15 grams of carbohydrates.

Fats

This low-fat black bean hummus recipe contains only 2 grams of fat per serving.

Proteins

Each serving of black bean hummus provides 5 grams of protein.

Vitamins and minerals

Black beans are a good source of iron, magnesium, and folate, which are essential nutrients for overall health.

Alergens

This recipe contains garlic and cilantro, which may be allergens for some individuals. Be sure to check for any food allergies before serving.

Summary

Overall, black bean hummus is a nutritious and low-fat snack option that is high in protein and fiber.

Summary

Black bean hummus is a delicious and nutritious alternative to traditional hummus, packed with protein, fiber, and essential vitamins and minerals. Enjoy this low-fat snack with fresh vegetables or whole grain crackers for a satisfying and healthy treat.

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a warm summer day, many years ago, when I stumbled upon the idea of making a healthy and delicious low-fat black bean hummus. I had always loved cooking and experimenting with new recipes, so when I came across this one, I knew I had to give it a try.

I remember it like it was yesterday. I was flipping through an old cookbook that had been passed down to me from my grandmother. As I turned the pages, a recipe for black bean hummus caught my eye. I had never heard of such a thing before, but the combination of black beans, garlic, and spices sounded intriguing.

I immediately set to work gathering the ingredients. I soaked the black beans overnight and then cooked them until they were tender. I added in some garlic, cumin, and a squeeze of fresh lemon juice for flavor. After blending everything together in my trusty food processor, I was left with a smooth and creamy hummus that was bursting with flavor.

I took a hesitant taste, unsure of what to expect. But as soon as the creamy hummus hit my tongue, I was hooked. The flavors were bold and satisfying, and the texture was perfect. I couldn't believe that something so healthy could taste so good.

I shared the hummus with my family and friends, and they all raved about how delicious it was. They couldn't believe that it was made with black beans instead of the traditional chickpeas. They begged me for the recipe, and I happily shared it with them all.

Over the years, I have made this black bean hummus countless times. It has become a staple in my kitchen, and I am always finding new ways to enjoy it. I love serving it as a dip with fresh vegetables or spreading it on sandwiches for a healthy and flavorful twist.

As I reflect on the journey of discovering this recipe, I am grateful for the joy it has brought me and those around me. Cooking has always been a passion of mine, and finding new and exciting recipes like this one has only deepened that love.

I am reminded of the countless hours I have spent in the kitchen, experimenting with different ingredients and techniques. Each recipe tells a story, a story of discovery and creativity. And this black bean hummus recipe is no exception.

So, the next time you are looking for a healthy and delicious snack, I urge you to give this recipe a try. It may just become a favorite in your household, like it has in mine. And who knows, maybe you'll stumble upon your own culinary masterpiece, just like I did all those years ago.