Description:
Instead of chickpeas, you can use black beans to make this Middle Eastern dip. And for a bit of extra flavor, stir in jalapeño pepper and lime juice. The black bean's fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease
Ingredients:
1/2 cup chopped fresh cilantro, divided $
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons water
2 tablespoons fresh lime juice $
1 tablespoon extra-virgin olive oil $
3/4 teaspoon ground cumin
1/4 teaspoon salt $
1 (15-ounce) can no-salt-added black beans, rinsed and drained
1 garlic clove, peeled $
1/2 small jalapeño pepper, seeded $
3 (6-inch) pitas
Directions:
1. Preheat oven to 425°.
2. Place 1/4 cup cilantro, tahini, and next 8 ingredients (through jalapeño) in a food processor; process until smooth. Spoon into a bowl; sprinkle with remaining 1/4 cup cilantro.
3. Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.
Servings: 8
Nutrient Information:
Yield: 8 servings (serving size: about 3 1/2 tablespoons hummus and 3 pita wedges). Total time: 20 Minutes.
- Calories 127
Fat 4 g
Satfat 0.5 g
Monofat 2 g
Polyfat 1.1 g
Protein 5.1 g
Carbohydrate 18.5 g
Fiber 2.4 g
Cholesterol 0.0 mg
Iron 1.7 mg
Sodium 138 mg
Calcium 41 mg
Notes: Great video at http://www.cookinglight.com/food/quick-healthy/how-to-make-black-bean-hummus
Special Diet: High Protein, High Fibre, Low Calorie
Category: Dips
Submitted By: David Bonom
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