Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Black Bean Hummus
I am sharing a black bean hummus recipe today. This one is a great snack you can make yourself. I love having this hummus with tortilla chips and salsa since it’s sorts Mexican. Anyways I hope you enjoy it as much as I do!
With love from my kitchen to yours,
Kayley
Black Bean Hummus
AuthorKayley O'BrienCooking beans from scratch will add about 1 hr and 40 minutes to your total time. However that is cooking and soaking time so you can do something else during that time.
If using dry beans, place beans in a pressure cooker, rinse and drain. Then add 7 cups of water, bring to a boil, then turn off heat, and let sit for at least an hour. Then secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium and cook for about 30 mins. Then depressurize and drain, reserving 3 tablespoons of the water for later.
If using canned beans, open and drain reserving 3 tablespoons of the water for later.
Heat 1 tbsp of the oil in a small pan over medium-high heat. Once hot, add garlic and sauté for a few minutes, stirring occasionally, till golden brown.
Combine the black beans (dried and cooked or canned), sautéed garlic with excess oil from the pan, the remaining 1 tbsp of oil, reserved bean water, tahini, lemon juice, cumin, chili powder, and salt in a blender or food processor and blend till smooth. If using a blender, use the tamper to help blend. Once smooth transfer to a tuperwear (preferably glass) and store in the fridge for up to 1 1/2 weeks.
Serve with tortilla chips and salsa or whatever you desire and enjoy!
Ingredients
Directions
If using dry beans, place beans in a pressure cooker, rinse and drain. Then add 7 cups of water, bring to a boil, then turn off heat, and let sit for at least an hour. Then secure the lid and bring to a steam over high heat. Once steaming, reduce heat to medium and cook for about 30 mins. Then depressurize and drain, reserving 3 tablespoons of the water for later.
If using canned beans, open and drain reserving 3 tablespoons of the water for later.
Heat 1 tbsp of the oil in a small pan over medium-high heat. Once hot, add garlic and sauté for a few minutes, stirring occasionally, till golden brown.
Combine the black beans (dried and cooked or canned), sautéed garlic with excess oil from the pan, the remaining 1 tbsp of oil, reserved bean water, tahini, lemon juice, cumin, chili powder, and salt in a blender or food processor and blend till smooth. If using a blender, use the tamper to help blend. Once smooth transfer to a tuperwear (preferably glass) and store in the fridge for up to 1 1/2 weeks.
Serve with tortilla chips and salsa or whatever you desire and enjoy!
Notes
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Nutrition:
| Ingredients | Cals | Fat | Carbs | Protein |
| 2 14.5oz can black beans | 700 | 0g | 133g | 49g |
| 2 tbsp olive oil | 240 | 28g | 0g | 0g |
| 1/4 cup tahini | 440 | 40g | 8g | 12g |
| Total (2 3/4 cup) | 1380 | 68g | 141g | 61g |
| 1 serving (1/3 cup) | 172.5 | 8.5g | 17.6g | 7.6g |
(1)
Notes:
* Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food product s match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 28 May 2020.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
