Black Bean Hummus – Holy Cow Vegan
This creamy, richly flavored black bean hummus takes solely 10 minutes to make and it’s a scrumptious different to a conventional chickpea hummus. Black beans, olives and parsley mix effortlessly with conventional hummus components, like tahini, lemon juice and garlic. Function an appetizer, snack or as a diffusion for sandwiches and wraps.
This black bean hummus is loaded with so many good-for-you components and tastes so scrumptious, I can not wait so that you can strive it!
As a lot as I really like a traditional chickpea hummus, I additionally love making hummus recipes with a twist, like this edamame hummus and this eggplant hummus with za’atar, after I desire a wholesome snack or appetizer.
This hearty black bean hummus, which I shared with you first in 2008, is certainly one of my favorites as a result of it makes an already wholesome meals even more healthy, and, if attainable, yummier! Black beans are loaded with extra antioxidants than another bean, and, like all beans, they’ve tons of heart-health dietary fiber and protein.
It is a quite simple, beginner-level-easy recipe and it comes collectively in 10 minutes. You should utilize canned beans however in case you prepare dinner the black beans from scratch you’ll, after all, must issue that point in.
Desk of Contents
Why you’ll love this black bean hummus recipe
- Scrumptious. This might simply change into your favourite hummus recipe as a result of it has a lot depth and taste from the black beans, olives, tahini and garlic. Parsley and lemon provides a pleasant pop of freshness.
- Straightforward. There isn’t any cooking concerned right here (except you prepare dinner dry beans from scratch): toss the components right into a meals processor or blender and course of.
- Wholesome. This recipe is loaded with so many wholesome components, together with the black beans, olives and parsley. There are wholesome fat on this recipe from the olive oil and tahini.
- Soy-free, nut-free, gluten-free and vegan. Everybody can eat this black bean hummus. Better of all, it is so wholesome, you may eat it with none guilt in any respect.
Substances
- Black beans. You may prepare dinner the black beans from scratch (I do that within the Instantaneous Pot on the “beans” setting). You will want to begin with 1 cup dry beans for this recipe. However you may as well use canned black beans for this hummus recipe. Be sure you rinse them off in a colander to eliminate the brine.
- Kalamata olives. These add a lot wonderful taste whereas nonetheless protecting the flavors near the Mediterranean roots of hummus.
- Tahini. Tahini, a paste of sesame seeds, is a conventional hummus ingredient and it provides a beautiful smoothness and creaminess to the recipe.
- Garlic. I am keen on garlic in practically something and I do know you do too, however when making a hummus it is best to mood that love and add no a couple of or two cloves of garlic. Keep in mind you aren’t cooking the garlic and even one or two cloves shall be fairly assertive.
- Pink pepper flakes. These add a pleasant hit of spice within the hummus. Use roughly relying in your tolerance for spice. You may substitute with cayenne pepper.
- Parsley. Parsley provides freshness and extra taste to this black bean hummus recipe, making it fairly irresistible. You should utilize cilantro instead with nice outcomes.
- Lemon juice. The lemon provides that quintessential tang that is so pretty in hummus and likewise extra freshness.
- Za’atar (non-obligatory). When I’ve za’atar available I really like including a teaspoon of this to the hummus after which sprinkling on some extra earlier than serving it. You may skip it. Or strive including a teaspoon of roasted, floor cumin.
- Additional virgin olive oil. A beneficiant glug of olive oil is vital to an awesome hummus with well-rounded flavors. In case you are making this recipe oil-free you may skip it and use water or the black bean cooking inventory, as wanted.
Serving options
- Serve the black bean hummus as a dip with recent veggies (I really like lettuce, celery, carrots, bell peppers and asparagus) and/or toasted pita chips or tortilla chips.
- Use as a diffusion for sandwiches or wraps. I add hummus to veggie burgers like this beet burger or this falafel burger for an additional bump of vitamin.
Storage directions
- Refrigerate: Retailer in an hermetic container within the fridge for as much as 4 days.
- Freeze: Freezing hummus can have an effect on the flavour and texture, so freezing will not be most well-liked. If you need to, freeze it for as much as three months in a freezer-safe container. Thaw fully earlier than consuming.
Recipe FAQ
To make the hummus oil-free add sufficient vegetable inventory or water or the inventory from the black beans (in case you cooked the black beans from scratch) till you get a clean texture.
You should utilize cashew butter or almond butter. Or depart it out altogether–it will nonetheless style fairly scrumptious.
There are seven grams of internet carbs in every serving of this black bean hummus so it is rather appropriate for a smart low-carb weight loss plan.
Extra yummy black bean recipes
Love this black bean hummus recipe? Take a look at extra vegan Mediterranean recipes on Holy Cow Vegan!
Black Bean Hummus Recipe
This creamy, richly flavored black bean hummus takes solely 10 minutes to make and it’s a scrumptious different to a conventional chickpea hummus. Black beans, olives and parsley mix effortlessly with extra conventional hummus components, like tahini, lemon juice and garlic. Function an appetizer, snack or as a diffusion for sandwiches and wraps.
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Servings: 12 servings
Energy: 145kcal
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Directions
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Place the black beans within the meals processor. If utilizing canned beans place them in a colander and rinse them below working water first.
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Add olives, parsley, garlic, purple pepper flakes, tahini, lemon juice and za’atar, if utilizing. Don’t add the olive oil but.
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Course of for a number of seconds till the components have principally damaged down.
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Proceed to course of the hummus whereas pouring within the olive oil by means of the feed tube. Let the processor or blender run for a number of extra minutes till the hummus is as clean as you need it to be.
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Scoop the hummus right into a bowl, pour in some olive oil and sprinkle a little bit of paprika or za’atar for garnish.
Recipe notes
- To make the black bean hummus oil-free add sufficient vegetable inventory or water or the inventory from the black beans (in case you cooked the black beans from scratch) till you get a clean texture.
Serving options
- Serve the black bean hummus with vegetable crudites and/or toasted wedges of pita bread or crackers for a yummy appetizer or snack.
- Use as a diffusion for sandwiches or wraps. I add hummus to veggie burgers like this beet burger or this falafel burger for an additional bump of vitamin.
Storage directions
- Refrigerate: Retailer in an hermetic container within the fridge for as much as 4 days.
- Freeze: Freezing hummus can have an effect on the flavour and texture, so freezing will not be most well-liked. If you need to, freeze it for as much as three months in a freezer-safe container. Thaw fully earlier than consuming.
Diet
Energy: 145kcal | Carbohydrates: 12g | Protein: 5g | Fats: 9g | Saturated Fats: 1g | Polyunsaturated Fats: 2g | Monounsaturated Fats: 6g | Sodium: 182mg | Potassium: 201mg | Fiber: 5g | Sugar: 0.1g | Vitamin A: 313IU | Vitamin C: 4mg | Calcium: 31mg | Iron: 2mg
