|
|||||||||||||
|
|||||||||||||
|
|||||||||||||
Black Bean Hummus
Servings = 6 | Serving size =1/2 cup
This recipe can be multiplied by 2.
This healthy recipe keeps well for a few days in the refrigerator.
| 2 15 ounce can | black beans |
| 2 Tbsp | tahini (sesame seed paste) |
| 1/4 cup | fresh lime juice |
| 1/4 cup | fresh cilantro |
| 4 | green onions |
| 1 clove | garlic |
| 1 tsp | ground cumin |
| 1/2 tsp | salt |
| 1/2 tsp | cayenne pepper |
| 1/2 cup | non-fat yogurt |
Combine all of the ingredients in a food processor fitted with a steel blade and process until smooth.
Season hummus to taste with fresh ground black pepper. Chill for at least 3 hours in the refrigerator.
Nutrition Facts
Serving size: 1/2 cup | Servings 6
Calories 163 | Calories from Fat 28
Amount Per Serving (% Daily Value)
Total Fat 3g (5%) | Saturated Fat 1g (3%)
Monounsaturated Fat 1g | Trans Fat 0g
Cholesterol 0 mg (0 %) | Sodium 219 mg (9 %)
Total Carbohydrates 25g (8%) | Sugars 2g
Dietary Fiber 8g (33%) | Protein 10g
Vitamin A 1% | Vitamin C 8 % | Calcium 13% | Iron 13%
Vitamin K 22 mcg | Potassium 429 mg | Magnesium 73 mg
"Labels are for cans, not people."
-Anthony Rapp, Actor
The refrigerator light goes on...
Looking at a recipe and recognizing the ingredient with a lot of fat is the first place to start in changing your own recipes. Tahini is all fat. It’s a good kind of fat, but it still has a lot of calories. Fortunately, tahini also has a lot of flavor, so a little goes a long way.