Written By: Lisa M. Pressey
Black bean hummus may not look like much in the bowl, but it has amazing flavor and it’s full of protein, fiber, calcium, iron, and potassium. It’s made from scratch so there are no preservatives to worry about. Trust me, it won’t be around long enough to need them. This hummus comes together quickly, so you can bring it to a friend’s house or whip it up if you have unexpected company.
Since I am dairy free beans are a good source of calcium. After being diagnosed with cancer, I cut out a lot of meat, so I supplement my diet with different types of beans to get my protein. Medical News Today states, “Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA. This tells me that what we eat is imperative to our health. It goes along with the old saying, “You are what you eat!”
Black beans have numerous benefits, many of which are connected to reducing the risk of chronic disease. They help with blood pressure, diabetes, cancer, heart disease, and weight loss.
I have used this black bean hummus as a dip, as a base layer on my soft tacos, spread on a slice of bread, and with my meatless burger. I’m sure there are various other ways to enjoy it as well. It’s a bowl of protein with a little kick! There is just the right amount of heat. More importantly, you can add more or less heat according to your taste.
INGREDIENTS
- 1 can black beans, drained and rinsed
- 2 cloves garlic, cut
- 1/4 teaspoon salt
- 1 1/2 tablespoons olive oil
- 1/4 teaspoon cumin
- 1/4 teaspoon cayenne
DIRECTIONS
- Drain and rinse the beans. Peel the garlic and give it a rough chop.
- Put all the ingredients into a small chopper or blender, then blend until smooth. You will still have some bigger pieces of beans, but that is okay.
Beans are not always appealing because alone they’re not that tasty. Black bean hummus is one of those recipes that helps those little nutrient packed beans burst with flavor with the addition of spices. Everyone that’s tried it so far has loved it. I brought it to a church function and one guy asked if he had to share it with other people. Yes, it’s that good!