Miscellaneous - Phase 1 - black bean hummus




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tdiprincess
05-22-2008, 08:25 PM
Okay so I made some tonight... It's AMAZING!!!

I used dried black beans.. but you can use canned.. (dried, in bulk is cheaper )
so:
1cup uncooked dried (becomes 3cups cooked or canned) black beans
2 TBSP Tahini (or EVOO.. but Tahini is a better flavor) per 1cup of beans
garlic cloves.. however many to taste
ground red pepper.. to taste
salt...to taste..
a bit of water (or lemon, lime juice).. to thin it out a bit.
onion powder...to taste
chili powder...to taste
1/2 plum tomato chunked up

throw the cooked beans and everything else, minus the water. Start mixing, add water as necessary to thin it out... I ended up using just under 1/2cup..
This is REALLY REALLY REALLY YUMMY!!! I'm enjoying it with a bunch of veggies!! Its sooo good!!! and store in the fridge
It's a great way to get in those veggies with a good lower calorie, high protein and fiber dip
Will post nutrition facts next!!


tdiprincess
05-22-2008, 08:26 PM
THIS IS FOR A 1 CUP SERVING:
calories: 407.04
fat: 17.929
sat: 2.239
poly and mono unknown..
Sodium: 1.72
potassium: 610.6
carb: 44.78
fiber: 18.96
protein: 21.29
nutrients:
calcium: 9%
Iron: 26%
Thiamin: 21%
Riboflavin: 5%
Niacin: 4%
Folic Acid: 64%
B-6: 6%
Magnesium: 30%
Zinc: 13%
Copper: 18%
Again, that is a 1 cup serving... I had a 1/2 cup with my veggies for dinner.. Very yummy and very filling!!!

TwynnB
05-22-2008, 09:22 PM
"2 TBS per 1 cup of beans"

Do you mean 2 tbs olive oil?


tdiprincess
05-22-2008, 10:19 PM
sorry.. I'll edit it LOL.. its tahini (or EVOO) although Tahini takes it from black bean paste to a hummus flavor (for the sesame seeds)