black bean hummus
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!! |
nutrition:
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!!! |
"2 TBS per 1 cup of beans"
Do you mean 2 tbs olive oil? |
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)
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