Susan G Komen  
I've Been Diagnosed With Breast Cancer Someone I Know Was Diagnosed Share Your Story Join Us And Stay Informed Donate To End Breast Cancer
Home > Black bean hummus
  

Black bean hummus

Recipe Information

Servings 8
Preparation Time 5 Minutes
Cook Time 5 Minutes
Total Time 10 Minutes
Difficulty Easy
Main Ingredient Black Beans; Onion; Green Pepper
Category Beans & Legumes; Vegetables
Meal Lunch; Dinner; Snack
Type Side Dish
Subtype Dip/Spread
Cuisine American; Mexican
Cook Method Saut�ing
Diet Gluten Free; Heart Healthy; High Fiber; Low Calorie; Low Cholesterol; Low Fat; Low Sodium; Vegan; Vegetarian

Ingredients

  • 3 and 1/2 cups black beans, canned or prepared

  • 1 small onion, diced

  • 1/2 green pepper, diced

  • 1/4 cup vegetable broth 

  • 3 cloves garlic, minced

  • 2 tablespoons cilantro, chopped

  • 2 tablespoons ground cumin 

  • 1 and 1/2 teaspoons olive oil 

 

Directions

  • Rinse and drain the black beans if canned.

  • Pour the olive oil into a skillet set over medium-high heat. Saut� the onions, peppers, and garlic for about three minutes. Saut� until the vegetables are slightly brown. Add the cumin, stir, and then reduce the heat to medium and cook for another two minutes.

  • Put the beans into a food processor and pulse to break down. Add the saut�ed vegetable mixture and pulse to incorporate. Add enough of the vegetable broth to reach desired consistency. Garnish the dip with chopped cilantro.

 

Nutrition (per serving)

  • Calories: 123 cal

  • Total fat: 2g

  • Saturated fat: 0g

  • Monounsaturated fat: 1g

  • Cholesterol: 0mg

  • Sodium: 9mg

  • Potassium: 342mg

  • Carbohydrate: 21g

  • Fiber: 7g

  • Protein: 7g