Dips

 

 

Black Bean Hummus 

Print Friendly 

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



Previous 1 2 3 4 5 6 Next
Connect with Us
facebook    twitter

Maria's Ireland Sacred Tours


Wellness Tip
Label Reading
Nutrition labels often claim that a product is a 'good' or 'excellent' source of a nutrient. What do these terms mean? 'Good' means that one serving provides between 10% and 19% of the Daily Value (or daily need) for that nutrient. 'Excellent' means that one serving provides 20% or more of the Daily Value. If you are concerned about getting enough of a particular nutrient, look for these terms on the nutrition label.


Maria's Ireland Sacred Tours


Wellness Directory
Mystical Fortune Telling Readings by Shanta - by phone or online
Specialty: Card Readings
Traditional European Fortune Telling Reading by Shanta, using a unique 12 card, three layer clarifying process that will answer your question or concern using the past, present, and future. Extremely
View Details


Maria's Ireland Sacred Tours


Event
Maria's Ireland Sacred Tours


Article
Evoke Being With Spring Fever
Spring, with its fresh promises pushes you into using your innate intuitive abilities – pushes you to evolve innovative results that fully express your true self. All necessary resources are present and empowering you. The beauty and power of Earth’s springtime is shifting your ability to embrace that which has been hidden. As totems, bees signify...
Full Article


Celtic Healings Intuitive Readings with Maria O'Farrell Carr


Recipe
Zucchini Potato Latkes - Chanukah
Category: Holiday Recipes
Description: Hanukkah is celebrated the end of December. One of the traditional foods made during this celebration is potato latkes. In this recipe you will learn how to make easy potato latkes with Zucchini added.
Full Recipe


Maria's Ireland Sacred Tours