Hummus is a delicious and quick option for parties (and lunch on the go)! Chickpeas tend to be the main ingredient, but that doesn’t mean that the traditional hummus isn’t open to a little creative interpretation…
For this healthy recipe, let’s change up the chickpeas with black beans for a different color and taste. Black beans have more dietary fiber, tryptophan and protein than chickpeas, which are nutritious and tasty in their own right. You don’t want to get bored with your diet, and options are always a good thing when you’re trying to eat healthy.
Black beans are also great for energy and stabilizing blood sugar levels. The vitamin B1 they contain can convert the sugar into usable energy. And black beans are a good source of folate (vitamin B6)—the nervous system relies on folate to produce amino acids for functioning—and immune-boosting antioxidants.
Other ingredients in this healthy recipe include tahini or extra virgin olive oil, sea salt and a variety of herbs and spices such as oregano, thyme, dry sage, ground black mustard seeds, cayenne powder, garlic and chives. It is best to use fresh herbs instead of dry herbs for a fresher taste.
This black bean dip is another healthy and delicious reminder that change is good, and variety is an excellent way to cover all your nutrition bases.
Healthy Twist on Tradition: Black Bean Hummus
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Ingredients
- 1 cup dry black beans
- 2 cups water
- 1/4 cup of tahini or extra virgin olive oil (option to substitute with mix of olive and flaxseed oils)
- 1/2 to 1 tsp sea salt
- 1 tsp dry oregano
- 1 tsp thyme
- 1/4 tsp dry sage
- 1/4 tsp ground black mustard seeds
- 1/4 tsp cayenne powder
- 1 clove mashed garlic or 1/3 cup fresh chives
- 1 small lime, juiced
Directions
| Soak the black beans overnight, then rinse them, and simmer in fresh water on low heat for an hour and a half or until they are soft. | |
| Drain and leave some liquid with the beans for easy processing. Put the rest of the liquid in a separate container. | |
| Mix the black beans in a blender or food processor; if the consistency is too thick add more of the rest of the liquid. | |
| Empty the mixture in a bowl, and add the tahini or extra virgin olive oil, sea salt, dry oregano and thyme, dry sage, ground black mustard seeds, cayenne powder, juiced lime and mashed garlic or fresh chives. Mix in the bowl thoroughly. | |
| Pour some extra virgin olive oil on top if you are serving it as a dip; the black bean hummus can also be used as a spread. Sprinkle some paprika, cumin and chopped parsley over top. | |
Sources:
Cabaca, E., Earthly & Divine: Whole Recipes for a Healthy World (Richmond Hill: Pronto Reproductions Ltd., 2010), 81.
Mateljan, G., The World’s Healthiest Foods: Essential Guide for the healthiest way of eating (Seattle: George Mateljan Foundation, 2007), 610-615.
“6 Health Benefits of Black Beans,” Eat This! website, May 29, 2011; http://www.healthdiaries.com/eatthis/6-health-benefits-of-black-beans.html.
