Black Bean Hummus Recipe
1 can (425g) chick peas
1 can (425g) black beans
3 tablespoons lemon juice
2 tablespoons olive oil
1 teaspoon sesame oil
1/4 teaspoon ground cumin
2 tablespoons fresh parsley, chopped
2 cloves garlic, finely chopped
Pita bread or raw vegetables
Drain black beans and chick peas and reserve liquid.
Put all ingredients in a blender (except reserved liquid), cover and pulse-blend until finely chopped.
Add enough of the reserved liquid to reach the desired consistency. Cover and put in fridge for about 2 hours or until chilled.
Serve with wedges of pita bread or raw vegetables for dipping.
Makes 16 Servings
Serving Size: 60g
|
nutrients per serving |
|
|
calories: |
73 |
|
total fat: |
2 g (31% of calories) |
|
saturated fat |
trace |
|
cholesterol: |
0 mg |
|
sodium |
162 mg |
|
carbohydrate: |
10 g (54% of calories) |
|
protein: |
3 g (15% of calories) |
|
fiber: |
3 g |
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