Here is an alternative for those who are not lover of chickpeas: same ingredients, same method of preparation of a traditional hummus but, in this case, you use as legumes the black beans (nothing forbids to use beans than any other Like the cinnamon beans, borlotti beans, Azuki and so on).
The black Bean is present mainly in the culinary tradition of the Americas and is rich in beneficial properties: contains a high content of vegetable proteins (over 25%), minerals such as Ferro, calcium, Magnesium, phosphorus, manganese, folic acid and vitamins of the group B. Rich in fibers that promote digestion and help prevent constipation. It contains, moreover, a good amount of anthocyanins, favonoidi substances from the action antioxidant and antiaging and very important in the prevention of degenerative pathologies.
Here's what we need for the recipe of black bean hummus!
Ingredients(For 2 servings)
- 250-300g of baked beans (125g of dried beans)
- 3 teaspoons of tahini sauce
- ½ clove of garlic
- ½ cup hot water (even the cooking of beans)
- Juice of 1 lemon
- 2 tablespoons of extra virgin olive oil
- 1 pinch of paprika (optional)
- Salt to taste
- Parsley (optional)
Black Beans Hummus Preparation
In order to have a great hummus the best thing is to use the dried beans and put them in soak the day before, cook them quietly on low heat for the time necessary to have them soft and finally pass them under the cold water to detach all the cuticle and then them. If you do not have a way, you can use a pack of good pre-cooked beans (those in glass jar are preferable).
After cooking, simply blend the beans with a little hot water and gradually add all the other ingredients. The rest of the water should be added as far as the desired consistency is achieved.
Once served, garnish in the way you want.
Average nutritional values: 190 kcal (fibers: 8g, Cholesterol: 0, Potassium : 228 mg , Calcium: 50 mg, iron: 10mg )
Dott.ssa Patalano Myriam Biologist Nutritionist
Ischia Nutrizione Patalano