Creamy Black Bean & Chickpea Hummus Delight
This delightful, creamy dip is a healthier twist on traditional hummus, perfect for anyone looking to enjoy a nutritious snack. Made from a combination of black beans and garbanzo beans, this hummus is packed with protein and flavor. The subtle nuttiness of toasted sesame oil complements the brightness of fresh lemon juice, while garlic and parsley lend a fragrant touch. Serve it chilled with crisp raw veggies or warm homemade pita chips for a satisfying treat that’s sure to impress friends at your next gathering. Enjoy the lightness without sacrificing taste!
14
Servings
30
Calories
11
Ingredients
Ingredients
Black beans
1 (15-ounce can, drained and rinsed)
Garbanzo beans
1 (15-ounce can, drained and rinsed)
Water or bean liquid
1/2 (cup, as needed for blending)
Lemon juice
3 (tablespoons, freshly squeezed)
Olive oil
2 (tablespoons, extra virgin)
Toasted sesame oil
1 (teaspoon)
Ground cumin
1/4 (teaspoon)
Garlic cloves
2 (finely chopped)
Fresh parsley
2 (tablespoons, chopped)
Salt and pepper
to taste (for seasoning)
Pita bread or raw vegetables
as needed (for serving)
Instructions
1
Begin by draining and rinsing the black beans and garbanzo beans thoroughly, and then allow them to drain well.
2
In a blender, combine the black beans, garbanzo beans, lemon juice, olive oil, toasted sesame oil, ground cumin, and chopped garlic.
3
Cover the blender and pulse the mixture until it is finely chopped and combined.
4
Gradually add water or reserved bean liquid, one tablespoon at a time, blending until you reach your desired smoothness.
5
Transfer the hummus to a serving bowl and sprinkle with fresh parsley for garnish.
6
Cover the bowl with plastic wrap and refrigerate for at least 2 hours to allow the flavors to meld and the dip to chill.
7
Once chilled, serve your creamy hummus with pita bread wedges or an assortment of raw vegetables for a nutritious and tasty snack.
Nutrition Information
1.1g
Fat
3.9g
Carbs
1.6g
Protein
1g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is the Creamy Black Bean & Chickpea Hummus Delight?
It is a nutritious and creamy twist on traditional hummus made from a combination of black beans and garbanzo beans, flavored with garlic, lemon, and toasted sesame oil.
Is this recipe suitable for a vegan diet?
Yes, this recipe is categorized as vegan and uses entirely plant-based ingredients.
How many servings does this recipe make?
This recipe yields approximately 14 servings.
How many calories are in one serving?
There are 30 calories per serving.
What are the primary beans used in this hummus?
The recipe uses one 15-ounce can of black beans and one 15-ounce can of garbanzo beans.
How much protein is in each serving?
Each serving contains 1.6g of protein.
What is the fat content per serving?
Each serving contains 1.1g of fat.
How many carbohydrates are in a serving?
Each serving contains 3.9g of carbohydrates.
Does this hummus provide fiber?
Yes, there is 1g of fiber per serving.
What type of oils are required for this recipe?
You will need 2 tablespoons of extra virgin olive oil and 1 teaspoon of toasted sesame oil.
How much lemon juice should I use?
The recipe calls for 3 tablespoons of freshly squeezed lemon juice.
How many garlic cloves are needed?
The recipe requires 2 finely chopped garlic cloves.
What should I do with the beans before blending?
You should drain and rinse the black beans and garbanzo beans thoroughly before use.
How do I achieve the desired smoothness?
Gradually add water or reserved bean liquid, one tablespoon at a time, while blending until you reach your preferred consistency.
How long should the hummus be refrigerated?
It should be refrigerated for at least 2 hours to allow the flavors to meld and the dip to chill.
What are the recommended items to serve with this hummus?
It is best served with pita bread wedges or an assortment of raw vegetables.
What spice is used to season the dip?
The recipe uses 1/4 teaspoon of ground cumin, along with salt and pepper to taste.
What is used for garnish?
The hummus is garnished with 2 tablespoons of chopped fresh parsley.
Is this recipe considered low fat?
Yes, 'low fat' is one of the tags associated with this recipe, containing only 1.1g of fat per serving.
Can I use bean liquid instead of water?
Yes, you can use either water or reserved bean liquid for blending.
What is the first step of the instructions?
The first step is to drain and rinse the black beans and garbanzo beans thoroughly.
What equipment is needed to make this?
A blender is required to pulse and combine the ingredients.
What is the role of the toasted sesame oil?
It provides a subtle nuttiness that complements the brightness of the lemon juice.
Is there any cholesterol in this dish?
The nutritional data indicates the cholesterol content is null or zero.
How should I store the finished hummus?
Transfer it to a serving bowl, cover with plastic wrap, and keep it in the refrigerator.
Can this be served as an appetizer?
Yes, it is tagged as both a snack and an appetizer.
Is the lemon juice fresh or bottled?
The recipe specifically recommends 3 tablespoons of freshly squeezed lemon juice.
What does the description say about the texture?
The description highlights that the dip is delightful and creamy.
How much cumin is added?
The recipe calls for 1/4 teaspoon of ground cumin.
Is this a plant-based recipe?
Yes, it is tagged as plant-based and vegan.