This creamy, richly flavored black bean hummus takes solely 10 minutes to make and it’s a scrumptious various to a standard chickpea hummus. Black beans, olives and parsley mix effortlessly with conventional hummus components, like tahini, lemon juice and garlic. Function an appetizer, snack or as a selection for sandwiches and wraps.
This black bean hummus is loaded with so many good-for-you components and tastes so scrumptious, I am unable to wait so that you can strive it!
As a lot as I like a basic chickpea hummus, I additionally love making hummus recipes with a twist, like this and this , after I desire a wholesome .
This hearty black bean hummus, which I shared with you first in 2008, is one in every of my favorites as a result of it makes an already wholesome meals even more healthy, and, if doable, yummier! Black beans are loaded with extra antioxidants than some other bean, and, like all beans, they’ve tons of heart-health dietary fiber and protein.
This can be a quite simple, beginner-level-easy recipe and it comes collectively in 10 minutes. You should utilize canned beans however in the event you cook dinner the black beans from scratch you’ll, in fact, must issue that point in.
Desk of Contents
Why you’ll love this black bean hummus recipe
- Scrumptious. This might simply develop into your favourite hummus recipe as a result of it has a lot depth and taste from the black beans, olives, tahini and garlic. Parsley and lemon provides a pleasant pop of freshness.
- Simple. There is not any cooking concerned right here (except you cook dinner dry beans from scratch): toss the components right into a meals processor or blender and course of.
- Wholesome. This recipe is loaded with so many wholesome components, together with the black beans, olives and parsley. There are wholesome fat on this recipe from the olive oil and tahini.
- Soy-free, nut-free, gluten-free and vegan. Everybody can eat this black bean hummus. Better of all, it is so wholesome, you’ll be able to eat it with none guilt in any respect.
Substances
- Black beans. You may cook dinner the black beans from scratch (I do that within the on the “beans” setting). You will have to start out with 1 cup dry beans for this recipe. However you too can use canned black beans for this hummus recipe. Ensure you rinse them off in a colander to do away with the brine.
- Kalamata olives. These add a lot superb taste whereas nonetheless preserving the flavors near the Mediterranean roots of hummus.
- Tahini. Tahini, a paste of sesame seeds, is a standard hummus ingredient and it provides a stunning smoothness and creaminess to the recipe.
- Garlic. I am keen on garlic in almost something and I do know you do too, however when making a hummus it is best to mood that love and add no a couple of or two cloves of garlic. Bear in mind you aren’t cooking the garlic and even one or two cloves might be fairly assertive.
- Pink pepper flakes. These add a pleasant hit of spice within the hummus. Use kind of relying in your tolerance for spice. You may substitute with cayenne pepper.
- Parsley. Parsley provides freshness and extra taste to this black bean hummus recipe, making it fairly irresistible. You should utilize cilantro as an alternative with nice outcomes.
- Lemon juice. The lemon provides that quintessential tang that is so beautiful in hummus and likewise extra freshness.
- Za’atar (elective). When I’ve za’atar available I like including a teaspoon of this to the hummus after which sprinkling on some extra earlier than serving it. You may skip it. Or strive including a teaspoon of roasted, floor cumin.
- Further virgin olive oil. A beneficiant glug of olive oil is essential to an awesome hummus with well-rounded flavors. In case you are making this recipe oil-free you’ll be able to skip it and use water or the black bean cooking inventory, as wanted.
Serving recommendations
- Serve the black bean hummus as a dip with recent veggies (I like lettuce, celery, carrots, bell peppers and asparagus) and/or toasted pita chips or tortilla chips.
- Use as a selection for sandwiches or wraps. I add hummus to veggie burgers like this or this for an additional bump of vitamin.
Storage directions
- Refrigerate: Retailer in an hermetic container within the fridge for as much as 4 days.
- Freeze: Freezing hummus can have an effect on the flavour and texture, so freezing just isn’t most well-liked. If you must, freeze it for as much as three months in a freezer-safe container. Thaw utterly earlier than consuming.
Recipe FAQ
To make the hummus oil-free add sufficient vegetable inventory or water or the inventory from the black beans (in the event you cooked the black beans from scratch) till you get a easy texture.
You should utilize cashew butter or almond butter. Or depart it out altogether–it will nonetheless style fairly scrumptious.
There are seven grams of internet carbs in every serving of this black bean hummus so it is vitally appropriate for a wise low-carb weight loss program.
Extra yummy black bean recipes
Love this black bean hummus recipe? Take a look at extra vegan on Holy Cow Vegan!
Black Bean Hummus Recipe
This creamy, richly flavored black bean hummus takes solely 10 minutes to make and it’s a scrumptious various to a standard chickpea hummus. Black beans, olives and parsley mix effortlessly with extra conventional hummus components, like tahini, lemon juice and garlic. Function an appetizer, snack or as a selection for sandwiches and wraps.
Servings: 12 servings
Energy: 145kcal
Forestall your display from going darkish
Directions
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Place the black beans within the meals processor. If utilizing canned beans place them in a colander and rinse them beneath working water first.
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Add olives, parsley, garlic, purple pepper flakes, tahini, lemon juice and za’atar, if utilizing. Don’t add the olive oil but.
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Course of for just a few seconds till the components have largely damaged down.
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Proceed to course of the hummus whereas pouring within the olive oil by means of the feed tube. Let the processor or blender run for just a few extra minutes till the hummus is as easy as you need it to be.
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Scoop the hummus right into a bowl, pour in some olive oil and sprinkle a little bit of paprika or za’atar for garnish.
Recipe notes
- To make the black bean hummus oil-free add sufficient vegetable inventory or water or the inventory from the black beans (in the event you cooked the black beans from scratch) till you get a easy texture.
- Serve the black bean hummus with vegetable crudites and/or toasted wedges of pita bread or crackers for a yummy appetizer or snack.
- Use as a selection for sandwiches or wraps. I add hummus to veggie burgers like this or this for an additional bump of vitamin.
- Refrigerate: Retailer in an hermetic container within the fridge for as much as 4 days.
- Freeze: Freezing hummus can have an effect on the flavour and texture, so freezing just isn’t most well-liked. If you must, freeze it for as much as three months in a freezer-safe container. Thaw utterly earlier than consuming.
Vitamin
Energy: 145kcal | Carbohydrates: 12g | Protein: 5g | Fats: 9g | Saturated Fats: 1g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 6g | Sodium: 182mg | Potassium: 201mg | Fiber: 5g | Sugar: 0.1g | Vitamin A: 313IU | Vitamin C: 4mg | Calcium: 31mg | Iron: 2mg
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