Island Black Bean Hummus Topper

Island Black Bean Hummus Topper
35 min.
24
84kcal

Suggestions

Ingredients

  • 0.5 cup avocados finely chopped
  • 15 oz black beans rinsed canned
  • 0.3 cup cilantro leaves 
  • 0.5 cup knudsen cream sour
  • Tbsp juice of lime fresh
  • tsp lime zest 
  • Tbsp olive oil 
  •  jalapeão pepper seeded finely chopped
  • 0.5 tsp pepper sauce hot
  • cup onions red chopped
  • 0.5 cup pasilla peppers red finely chopped
  • 72  ritz crackers 

Equipment

  • frying pan
  • blender

Directions

  1. Heat oil in small skillet on medium heat.
  2. Add onions and jalapenos; cook and stir 5 min. or until crisp-tender. Cool slightly.
  3. Transfer onion mixture to blender.
  4. Add next 5 ingredients; blend until smooth.
  5. Top crackers with bean mixture, sour cream, red peppers and avocados.
  6. Serve immediately.

Nutrition Facts

Calories84kcal
Protein9.42%
Fat43.42%
Carbs47.16%

Properties

Glycemic Index
8.13
Glycemic Load
0.21
Inflammation Score
-2
Nutrition Score
3.3678261320228%

Flavonoids

Cyanidin
0.01mg
Epicatechin
0.01mg
Eriodictyol
0.03mg
Hesperetin
0.15mg
Naringenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
0.33mg
Kaempferol
0.04mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:84.01kcal
4.2%
Fat:4.13g
6.36%
Saturated Fat:1.14g
7.13%
Carbohydrates:10.1g
3.37%
Net Carbohydrates:8.26g
3%
Sugar:1.36g
1.51%
Cholesterol:2.83mg
0.94%
Sodium:152.28mg
6.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.02g
4.03%
Fiber:1.84g
7.36%
Vitamin C:5.82mg
7.05%
Vitamin K:6.35µg
6.05%
Folate:23.05µg
5.76%
Manganese:0.11mg
5.66%
Phosphorus:52.06mg
5.21%
Vitamin B1:0.07mg
4.86%
Iron:0.8mg
4.44%
Vitamin B2:0.06mg
3.66%
Vitamin E:0.54mg
3.59%
Vitamin B3:0.65mg
3.25%
Potassium:105.83mg
3.02%
Vitamin A:144.75IU
2.9%
Copper:0.06mg
2.82%
Calcium:27.54mg
2.75%
Magnesium:10.56mg
2.64%
Vitamin B6:0.04mg
2.16%
Vitamin B5:0.15mg
1.47%
Zinc:0.21mg
1.39%
Selenium:0.88µg
1.25%