Dips

 

 

Black Bean Hummus 

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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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