Black Bean Hummus

Appetizers, Leslie's Featured Recipes.
Gram for gram, black beans have 15% more fibre and 25% fewer calories than chickpeas. Serve this dip with raw vegetables or spread on whole grain crackers.

Black Bean Hummus


Quantity Ingredients
1 can (19 oz./540 ml) black beans, drained and rinsed
1/4 cup tahini
3 tbsp freshly squeezed lemon or lime juice
2 tbsp olive oil
1 clove garlic, crushed
1/8 tsp red pepper flakes
1 tbsp finely chopped parsley, optional


In a mixing bowl combine black beans, tahini, lemon juice, olive oil, garlic and red pepper flakes, Using the back of a fork, mash ingredients until smooth. (Alternatively, place ingredients in a food processor and pulse until smooth.)

Place in a serving bowl and garnish with fresh parsley or cilantro. Serve cold or at room temperature.

Serves 8.

Nutrition per ¼ cup: 128 calories, 5 g protein, 8 g total fat (1 g saturated fat), 12 g carbohydrate, 4 g fibre, 0 mg cholesterol, 219 mg sodium

Good source of magnesium, folate

Low in saturated fat


High source of fibre

Source: Leslie Beck's Longevity Diet