Black beans are an incredibly versatile legume and make a great addition to almost any meal. If you have some tins of black beans gathering dust in the cupboard, hummus is the perfect summer dish to use them in.
What are the health benefits of black beans?
Black beans are high in both protein and fiber. Fiber is vital for healthy digestion and can help to reduce blood sugar levels. This is particularly helpful for people with diabetes, and can be used as a way to manage the symptoms.
There are a wealth of nutrients found in black beans that are vital to the growth and maintenance of optimal bone structure. These include iron, calcium, magnesium, phosphorus, manganese, zinc, and copper.
Calcium and phosphorus are the most important for the structure of your bones. The strength and elasticity of your bones comes from irons and zinc. These are also vital for joint health.
Black beans can also help to lower your blood pressure. They are naturally low in sodium and high in calcium, magnesium, and potassium. All of these things are known to help to naturally reduce your blood pressure.
Black beans are low in cholesterol and contain folate, vitamin B6, and other phytonutrients. These are all known to support and improve cardiovascular health. The fiber in black beans reduces cholesterol in the blood and reduces your risk of heart disease.
You will also find components known as quercetin and saponins in black beans. Quercetin is a natural anti-inflammatory.
It is suggested that it can protect against damage to the body caused by LDL (low-density lipoprotein) cholesterol and decreases your risk of atherosclerosis. The saponins are suggested to lower blood cholesterol and lipid levels, preventing cardiovascular damage.
You will also find selenium inside black beans. This is vital to the function of liver enzymes and can help to detoxify carcinogenic compounds in your body.
It is also believed to reduce inflammation and slow the growth of tumors. The folate in black beans is used in DNA synthesis and repair. For this reason, it is believed that black beans can help to protect you against cancer.
What should you eat with black bean hummus?
The sky’s the limit when it comes to hummus dips. One of the best options is sliced and toasted pitta breads. Black bean hummus has quite a thick consistency and so it will need something sturdy to carry it.
Salted tortilla chips are another great dipping option. You may want to use a spoon to transfer the hummus onto the chips, to prevent them from breaking. Crackers are a good choice too, and you can experiment with cracker flavors to prevent you from getting bored.
For a healthier option, why not try some crudites? Slice up some raw veggies, such as carrots, jicama, cucumber, and bell peppers.
This hummus would also be great spread onto toast and topped with sliced tomatoes for a light lunch. Alternatively, use it as a spread in burrito-inspired wraps.
This hummus recipe is from Fit Foodie Finds. The site recommends topping the hummus with a fresh salsa made from cilantro, tomato, red onions, rice vinegar, and cotija cheese. This adds an acidity to the hummus that enhances all of the other flavors.
The hummus itself is flavored with sriracha and lime juice, in addition to the classic hummus ingredients. It is advised that you only top with the salsa right before serving, to prevent a pool of liquid forming on the top.
This recipe from Once Upon a Chef is inspired by the author’s family trip to Costa Rica. The recipe calls for garlic, jalapenos, fresh lime juice, lashings of cilantro, and onions to boost the dip’s flavor.
You will need a highly powered blender to make this dip. The smoother you wish the texture to be, the longer you will need to blend the dip.
This recipe is for a sweet dessert dip, made from black beans. The recipe is from Detoxinista, and the author recommends spreading it over waffles or dipping fresh fruit into it.
The flavors of the black beans are masked perfectly by the cocoa powder, and no one will know it is made of beans unless you tell them. The recipe is sweetened using coconut sugar, reducing the overall GI (glycemic index) of the dish.
This hummus recipe comes from Kim’s Cravings. It is made spicy through the inclusion of jalapeno peppers. You can control the spice level by incorporating or removing the seeds and pith from inside the peppers.
This recipe takes under 5 minutes to make and will keep in the refrigerator for up to a week. Kim recommends serving it with crackers, tortilla chips, and raw vegetable sticks.
This is a great recipe from The Spruce Eats, perfect if you do not happen to have tahini in the cupboard. It also greatly reduces the fat content of the dip, perfect if you are on a low-fat diet. This hummus is made from both chickpeas and black beans, meaning it is very high in protein and fiber.
This recipe from Nibble Dish is a flavored black bean hummus. Lemon, roasted red pepper from a jar, garlic, and parsley are added to black beans in a blender. The resulting hummus is an orange-red color and packed with flavor. The recipe itself does not call for salt, but feel free to add some to taste.
The incorporation of avocado into this hummus recipe makes for an incredibly rich and creamy dip. The recipe is from Heather Likes Food and only requires 6 ingredients to make. Heather suggests an option of adding Tabasco to give the dip a bit of an additional kick.
This hummus is incredibly delicious on top of nachos, in place of refried beans.
This recipe comes from Melanie Makes. It is super quick and simple to make, and will wow anyone you serve it to. The sweet heat in this recipe comes from the incorporation of Robert Rothschild Farm’s Hot Pepper Raspberry Preserves.
This flavor is complemented with garlic, olive oil, tahini, lime juice, cumin, chili powder, cilantro, and a few drops of a hot sauce of your choice.
This recipe comes from Nutriplanet. It incorporates baked carrot and squash to boost the fiber and vitamin content of the dip. These also serve to bulk out the hummus a little and give a new depth of flavor to the dip.
Cashews are used to give the hummus extra creaminess. Other unusual ingredients found in the hummus recipe include nutritional yeast, green olives, black pepper, and fresh basil leaves. Blend until smooth and then consume in your favorite manner.
The final hummus recipe comes from Aberdeen’s Kitchen. The hummus recipe is relatively basic, but the corn relish is what takes it to the next level. Plus, it only takes 5 minutes to make – what more could you want?