Black Bean Hummus

Vegetarian
Vegan
Dairy Free
Health score
25%
Black Bean Hummus
20 min.
8
112kcal

Suggestions


Looking for a delicious and healthy dip that will impress your guests? Look no further than this vibrant Black Bean Hummus! Perfectly suited for any occasion, this recipe is not only vegetarian and vegan but also dairy-free, making it an ideal choice for a variety of dietary preferences. With a preparation time of just 20 minutes, you can whip up this flavorful appetizer in no time, allowing you to spend more time enjoying the company of your friends and family.

This Black Bean Hummus is a delightful twist on traditional hummus, featuring the rich, earthy flavors of black beans combined with the freshness of cilantro and a hint of spice from jalapeño. The addition of tahini adds a creamy texture, while lime juice brightens the overall flavor profile, making each bite a burst of deliciousness. Serve it alongside warm, crispy pita wedges for a satisfying snack or starter that everyone will love.

With only 112 calories per serving, this hummus is a guilt-free indulgence that fits perfectly into any meal plan. Whether you're hosting a party, enjoying a cozy night in, or simply looking for a nutritious snack, this Black Bean Hummus is sure to become a favorite. So gather your ingredients, fire up your food processor, and get ready to impress with this easy and tasty recipe!

Ingredients

  • 15 ounce black beans rinsed drained canned
  • 0.5 cup cilantro leaves fresh divided chopped
  •  garlic clove peeled
  • 0.8 teaspoon ground cumin 
  • 0.5 small jalapeno seeded
  • tablespoons juice of lime fresh
  • tablespoon olive oil extra virgin extra-virgin
  • 6-inch wholewheat pita breads ()
  • 0.3 teaspoon salt 
  • tablespoons tahini (roasted sesame seed paste)
  • tablespoons water 

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 42
  2. Place 1/4 cup cilantro, tahini, and next 8 ingredients (through jalapeo) in a food processor; process until smooth. Spoon into a bowl; sprinkle with remaining 1/4 cup cilantro.
  3. Cut each pita into 8 wedges. Arrange on a baking sheet.
  4. Bake at 425 for 6 minutes, turning once.

Nutrition Facts

Calories112kcal
Protein19.01%
Fat31.77%
Carbs49.22%

Properties

Glycemic Index
28.25
Glycemic Load
2.64
Inflammation Score
-4
Nutrition Score
6.1830434799194%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.01mg
Myricetin
0.01mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:111.55kcal
5.58%
Fat:4.08g
6.28%
Saturated Fat:0.6g
3.74%
Carbohydrates:14.23g
4.74%
Net Carbohydrates:9.33g
3.39%
Sugar:0.12g
0.13%
Cholesterol:0mg
0%
Sodium:77.69mg
3.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.5g
11%
Folate:84.23µg
21.06%
Fiber:4.9g
19.62%
Vitamin B1:0.19mg
12.95%
Manganese:0.26mg
12.82%
Phosphorus:107.15mg
10.71%
Magnesium:42.38mg
10.59%
Copper:0.18mg
8.96%
Iron:1.45mg
8.07%
Potassium:223.02mg
6.37%
Zinc:0.79mg
5.3%
Vitamin K:4.35µg
4.15%
Vitamin C:2.72mg
3.3%
Selenium:2.01µg
2.87%
Vitamin B6:0.05mg
2.72%
Vitamin B3:0.53mg
2.63%
Calcium:23.86mg
2.39%
Vitamin B2:0.04mg
2.36%
Vitamin E:0.32mg
2.15%
Vitamin A:86.9IU
1.74%
Vitamin B5:0.15mg
1.45%
Source:My Recipes
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