Black Bean Hummus (The Nutritional Facts)
Black Bean Hummus (The Ingredients List)
- 1×15 oz. (400g) can black beans, keep the water from the can
- 1 garlic clove, minced
- 2 tbsp. olive oil
- 2 tbsp. tahini
- 2 tbsp. lime juice, or more
- ½ tsp. cumin
- ½ tsp. salt
- ¼ tsp. cayenne pepper
How To Make The Delicious Black Bean Hummus!
1. In a food processor, blend until smooth ¼ cup of water from the can of black beans with garlic, olive oil, tahini, lime juice, and spices.
2. Add the black beans and blend for another 1-2 minutes, until creamy and smooth.
3. Serve as a dip with fresh vegetables or crackers.
4. Store in a sealed container in the fridge for up to 1 week.
What is Hummus?
Hummus is a smooth and creamy puree typically cooked with chickpeas (garbanzo beans), tahini sesame paste, and an acid, typically lemon juice. While humus usually has garlic now, centuries ago it did not. Olive oil isn’t a requirement either, but most modern recipes list it as an ingredient
Hummus has been a staple in the Middle East, Mediterranean, and North African regions for longer than written records have been kept. Egypt is considered to be the birthplace of the earliest versions, and every variation is part of that family tree. The advent of a robust spice trade spread the high-protein dip around the globe because it’s inexpensive and easy to make. The ingredients themselves have a long shelf life – long enough to sustain a ship’s crew until they could get food from a new port.
Today, there are many ways to make and flavor hummus (like the recipe listed above). Every country, region, neighborhood, and family has its own way, and they’re all correct.
What Does Hummus Taste Like?
The texture of classic hummus is the first sensation: smooth and creamy. Chickpeas drive the main flavor of hummus. The dip is rounded out with nutty tahini paste, citrusy lemon juice, and a hit of raw garlic.
How Long Does Hummus Last?
When you buy hummus, it will tell you on the package what the best date is. Usually, it’s a couple of months if it’s not opened, but be sure to check. Store homemade hummus in an airtight container in the fridge for 7 to 10 days.
What Are The Benefits Of Hummus?
Not only is hummus delicious, but it is also versatile, packed with nutrients, and has been linked to much impressive health and nutritional benefits.
1) Super Nutritious and Packed With Plant-Based Protein
Obviously, every recipe of hummus is different, meaning the nutritional fact list can defer but 99% of the time you can feel good about eating hummus, as it contains a wide variety of vitamins and minerals.
A 100-gram (3.5-ounce) serving of hummus provides:
- Calories: 166
- Fat: 9.6 grams
- Protein: 7.9 grams
- Carbs: 14.3 grams
- Fiber: 6.0 grams
- Manganese: 39% of the RDI
- Copper: 26% of the RDI
- Folate: 21% of the RDI
- Magnesium: 18% of the RDI
- Phosphorus: 18% of the RDI
- Iron: 14% of the RDI
- Zinc: 12% of the RDI
- Thiamin: 12% of the RDI
- Vitamin B6: 10% of the RDI
- Potassium: 7% of the RDI
2) Rich in Ingredients Proven To Help Fight Inflammation
Inflammation is the body’s way to protect itself from infection, illness or injury.
However, sometimes inflammation can persist longer than necessary. This is called chronic inflammation, and it has been linked to many serious health problems. Hummus is packed with healthy ingredients that may help combat chronic inflammation.
Olive oil is one of them. It’s rich in powerful antioxidants that have anti-inflammatory benefits. In particular, virgin olive oil contains the antioxidant oleocanthal, which is believed to have similar anti-inflammatory properties as common anti-inflammatory medicines
3) High in Fiber That Promotes Digestive Health and Feeds Your Good Gut Bacteria
Hummus is a great source of dietary fiber, which can improve digestive health. It provides 6 grams of dietary fiber per 3.5 ounces (100 grams), which is equal to 24% of the daily fiber recommendation for women and 16% for men. Thanks to its high fiber content, hummus can help keep you regular. This is because dietary fiber helps soften and add bulk to stools so that they are easier to pass. One study found that adding 200 grams of chickpeas (or raffinose fiber from chickpeas) to the diet for three weeks helped promote the growth of beneficial bacteria, such as bifidobacteria while suppressing the growth of harmful bacteria.
These are just a few benefits of this classic middle eastern dip. There are tons of different research out there describing why hummus is really beneficial for your body. You can learn more here.
Are You Meal Prepping
What has really helped me lose weight is learning the art of portion control. Learning how to track the calories I put in my body each day. This is why I started to meal prep. Have you ever tried this?
The Benefits Of Owning Meal Prep Containers Are Just Endless!
-It Allows You To Prepare Food In Advance So Cooking Always Works With Your Schedule
-Save Time Each Night By Simply Pulling Out Your Prepared Ingredients Or Meals That Are At The Read
-Save Money By Avoiding Fast Food Since Your Meals And Ingredients Are Already Prepping And Waiting
-Stay Healthy By Sidestepping Junk Food And Regulating Portion Control
-Avoid Food Waste And Keep Food Fresher When You Prepare Ingredients Ahead Of Time
-Protect The Environment By Avoiding Single-Use Plastics And Individual Snack Packs.
Which Meal Prep Containers Do I Use? Check Them Out Below!
Simple glass Meal Prep Bowls: Perfect for reheating your breakfast in the microwave
Meal Prep Bowls with Dividers: I love these when I want to separate ingredients, like fruit, nuts, and my main meal.
Mason Jars: For overnight oats or yogurt parfait.
Glass Bottle: Perfect for smoothies on the go!
I wanted to end today with a thank you. I appreciate you checking out today’s recipe. I offer three different meal prep recipes a week. (Tuesday, Thursday, and Sunday). New Blog posts every single Monday, Wednesday, and Saturday. To finish it off, we offer fitness routines every single Friday. To leave you off with a question, what are you serving your hummus with today? Thanks so much, I hope you have an amazing day.
