Healthy Black Bean Hummus Recipe

A Sweet Pea Chef

Healthy Black Bean Hummus Recipe

Spice things up with this Black Bean Hummus recipe made with jalapeños and cilantro. This healthy hummus dip is bursting with flavor with just the right amount of heat.

Hummus – the go-to dip of those with healthy lifestyles.

This healthy dip might look kinda boring at first, but, once you taste it, you fall in love with its creamy texture and amazing flavors.

As you probably already know, typically, hummus is made with chickpeas, tahini, olive oil, garlic, and lemon juice. Blended into a smooth puree, these fresh and clean ingredients create the irresistible hummus.

Once you discover hummus, it’s hard to go back to those unhealthy dips you thought you loved. But, trust me, you’ll want to get to know hummus better. And to give it different flavors.

Maybe to spice it up a bit.

Literally.

Are you with me?

Ok, good.

Don’t get me wrong, the classic hummus recipe is perfect as it is, but I was curious if I can make a different type of hummus that I can love as much as the traditional one.

It turns out I can. Hooray! Let me tell you how I did it.

HOW TO MAKE BLACK BEAN HUMMUS

So, how did I make black bean hummus?  First, I started by substituting chickpeas for black beans. Then I added cilantro and jalapeño. I also replaced the lemon juice with freshly squeezed lime juice.

In this black bean hummus, you have…

Heat from the jalapeño and the cayenne pepper Nutritious  fiber and protein from the black beans The classic garlic taste in traditional hummusA hint of taco taste from cumin Freshness from the lime and cilantro

So far so good. I really liked how this cilantro lime hummus turned out and hope you love it, too.  It’s kinda like bean dip meats hummus — which HELLO –> YUM!

IS HUMMUS GOOD FOR YOU?

Dips are yummy, enjoyable, easy to make (and to eat), but generally not that good for you.

However, that’s not the case for hummus.

Is hummus good for you, then?

Answer: Yes, it is! Woot!

Hummus is a healthy dip you can enjoy practically guilt-free so more reasons to learn how to make black bean hummus RN.

For example, consider the nutritional info in black bean hummus.  In one serving (2 tablespoons), you get 13 grams of protein, 9 grams of fat, 11 grams of fiber, and just 263 calories.

BLACK BEAN HEALTH BENEFITS

Continuing the talk on nutrition, let’s dive deeper, shall we?  Are black beans healthy?

Yes, they are. They TOTALLY are.

So, what are the health benefits of black bean, you ask?

Well, black beans are:

High in protein High in fiber Full of vitamins Full of minerals Low in calories

Black beans are a great protein source in vegan and vegetarian diets, too.

And you know what the best part is?

You can make black bean hummus without tahini. Classic hummus requires tahini to obtain that perfect taste and texture. That’s why hummus rarely tastes the same. Some restaurants use oil instead of tahini because oil is cheaper. But classic hummus without tahini is not technically classic hummus. The taste is not quite the same, and the texture is not the same.

There’s also the problem of too much tahini in hummus. That’s also not good.

Honestly, it seems like adding tahini is usually the reason why people avoid making hummus at home.

BUT for this black bean hummus recipe, you don’t need tahini.

That means this black bean hummus is an easy hummus recipe without tahini.

Let’s do a happy dance together.  (Sorry, tahini, you know I still love you!)

Chickpeas vs. Black Beans

Okay, then….Wondering who wins in the battle of chickpeas versus black beans?

Well, let’s analyze these 2 types of beans to see which one is better for you.

Chickpeas, also known as garbanzo beans, have the following nutritional info per 1 cup:

729 calories 121g carbs 12g fat 39g protein

Now, let’s take a look at black beans for the same 1 cup serving size:

624 calories 116g carbs 17g fat 39g protein

I pronounce black beans the winner of the chickpeas vs. black beans battle.  Black beans, for the same serving size, contain less calories, less carbs, and the same amount of protein than chickpeas.

As you can see, black beans are actually better than chickpeas and everybody knows chickpeas are healthy and good for you already!

HOW TO USE A FOOD PROCESSOR TO MAKE HUMMUS

The perfect hummus is creamy, smooth, and rich.

Sounds about right, no?

Plus, believe it or nor, it’s super easy to make.  All you really need to make perfect hummus is to combine all the ingredients in a food processor or a blender.

Just follow a few simple steps that will guarantee your hummus will turn out exactly how you want it.

Here are the steps for how to use a food processor to make homemade hummus:

Drain and rinse the cooked beans. Combine all the ingredients for the hummus in the bowl of the food processor. Blend the hummus for 1 minute. Scrape down the sides of the bowl to integrate the larger chunks. Blend again until the hummus becomes smooth. If your hummus is thicker than you want, add 1-2 tablespoons of liquid (can be the reserved bean juice, lime juice, lemon juice, etc.), and blend again until the hummus is at your desired texture and consistency.

And the most important step – transfer to a bowl and dig in!

HEALTHY ALTERNATIVES TO CHIPS

Ok, so hummus is healthy and good for you… but what about the potato chips?

Store-bought potato chips? We don’t need those!

There are healthy alternatives to chips that are just as good, if not waaaaay better, including:

pita (regular or baked into chops) homemade corn tortilla chips homemade sweet potato chipsbean chips beet chips rice cakes

So no need for high sodium, high processed potato chips for dipping anymore!

The last healthy alternative to chips is the healthiest option. It involves veggies.

And that’s not to mention all the numerous veggies that go with hummus. You can try:

Carrots Cucumbers Celery Asparagus Broccoli Cherry tomatoes

These fresh veggies combined with hummus are PERFECTION.

But, you know what, you can make veggie chips if you want something crispy with your hummus. Carrots and sweet potatoes make delicious chips that are perfect for this black bean hummus recipe.  So many options!

CAN I FREEZE HUMMUS?

Can you freeze hummus? Yes, you can.

But is it possible to do it without compromising on taste and texture?

Also yes!

I’m glad I can be the bearer of good news today 🙂

You can make as much hummus as you want and, if you want to freeze it, just follow these steps to make sure the hummus maintains its rich and creamy texture and its amazing flavors:

How To Freeze Hummus: Divide the hummus in small, airtight freezer containers so you’ll have ready-to-serve portions. Don’t fill the containers all the way to the top because hummus takes up volume when frozen. Drizzle the top with olive oil to keep the moisture in. Place the container(s) in the freezer. Defrost the hummus in the fridge for 24 hours. Remove the hummus from the fridge 30 minutes before serving.

Enjoy!

3 HEALTHY HUMMUS RECIPES

Now that you know how amazing hummus is, I’m sure you want to try other hummus recipes, too.  Here are other hummus options you might like:

HOW TO MAKE HUMMUS + 4 HEALTHY HUMMUS RECIPES

Learn how to make your favorite dip at home with my tips for How To Make Hummus and enjoy 4 Easy Hummus Recipes!

Not only is dipping good for your soul, it’s also good for your body, especially if you’re making this chickpea-based dip at home and have the control over its ingredients. Get the recipe.

HOMEMADE HUMMUS

One hummus recipe is not enough. So that’s why I have another easy and healthy Homemade Hummus recipe for you.

This is the classic hummus recipe if you want. It includes chickpeas (garbanzo beans), toasted sesame seeds, and garlic. It’s also the recipe I use since I discovered I love hummus so you better believe this recipe never disappoints. Get the recipe.

CHICKEN AND HUMMUS GREEK WRAP

This Chicken & Hummus Greek Wrap is proof that with only a few ingredients you can create amazing flavors.

The wraps are not only flavorful and delicious, they are also easy to make and perfect for a quick lunch. I promise you will be amazed by the textures and flavors if you try them. Get the recipe.

Black Bean Hummus

Black Bean Hummus

Spice things up with Black Bean Hummus made with jalapenos and cilantro. This dip is bursting with flavor with just the right amount of heat.

15 oz. can black beans, (drained and rinsed) 1 jalapeño, (diced and seeds removed) 1/4 cup cilantro 1/2 tsp sea salt 2 cloves garlic 1 tsp ground cumin 1/2 tsp paprika 1 tbsp olive oil 4 tbsp freshly squeezed lime juice cilantro, cayenne pepper, and jalapeño, (for garnish)

Add all ingredients except for garnish to a food processor.

Blend this all together for a minute or so until it’s smooth.

Garnish this spicy black bean hummus with a little more cilantro, jalapeno, and cayenne.

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