I've blogged before about my hummus recipe, made with the traditional chickpeas. But today I wanted to introduce you to a different version of hummus that's just as delicious and extremely healthy: Black Bean Hummus with Olives.If you have visited this blog before, you know that I focus on foods that are healthy as well as delicious. While I don't obsess with fat and don't believe in cutting it out of meals altogether, I do try to ensure that the fats my family does consume, in limited quantities, are healthy, unsaturated ones. After all, our bodies do need some fat to function effectively and unsaturated fats are even believed to reduce cholesterol levels. Plus, who're we kidding, they add a zing to most foods.One of the big advantages of a vegan lifestyle is, the fats you eat tend to be free of cholesterol and, usually, saturated fats, which are predominant in animal products.This black bean hummus contains fats from both olive oil and olives, which as we know is a healthy fat and actually good for your heart. The black sesame seeds I use in the recipe also contribute heart-healthy fats known to reduce both cholesterol and blood pressure. Black sesame seeds can be found in most Indian and Asian grocery stores.
And black beans, of course, are super-nutritious with loads of cholesterol-reducing dietary fiber, and protein. What's more, they are packed with more antioxidants than any other bean.
This black bean hummus tastes great with some pita bread or even with crudites. Put it out at a party and I promise you, it will be gone before you know it!
Black Bean Hummus with Olives
Ingredients
- 3 cups cooked black beans (use canned or dried. If using dried, soak for several hours or overnight and then cook until tender. If using canned, drain and rinse thoroughly)
- 1 14- oz can black olives
- ¼ cup roasted black sesame seeds , powdered in a spice grinder (can substitute with white sesame seeds or ¼ cup tahini)
- 1 tbsp lemon juice
- 3 large cloves garlic , chopped
- 1 tsp red pepper like cayenne or paprika
- ½ cup parsley , chopped
- ¼ cup olive oil
- Salt to taste
Instructions
- Put all ingredients except the salt and olive oil in a food processor. With the motor running, drizzle in the olive oil until the ingredients form a smooth paste.
- Add some water if the mixture is too thick. Add salt to taste.
- Remove to a bowl.
- Sprinkle with some red pepper and a few drops of olive oil as a garnish.
- Serve with pita bread or crudites.
Tried this recipe?Let us know! Or post a photo on Instagram and tag @HolyCowVegan
(C) All recipes and photographs copyright of Holy Cow! Vegan Recipes.
Hi Vaishali,
Did you use raw sesame seeds here?
Thanks
Hi ABC, I sometimes use raw, but recommend that if you have the time, then do roast them first-- you can roast on a skillet or in the oven or even the microwave. Do in small time installments so you don't burn them. They taste much better in the hummus roasted. I will add to the recipe too. Thanks for the question. 🙂
Never thought of making hummus with black beans. I'm intrigued...gonna have to try it because I'm really curious about the final taste.
Thanks for sharing
Love&Light
Margherita
Thanks, Sharon. The weekly shopping list is a great idea, and I will definitely think about incorporating something like that. But I'll first post a list of basics one can have on hand for Indian cooking.
Hi - all the recipes are wonderful and I just printed out the whole lot so I can have a little cookbook of your ideas at home to refer to...
I have one suggestion: a "pantry list" of basics that you would recommend to have on hand, so that I dont keep forgetting and then running out to buy just one or another ingredient!
Also, and I realize this is just lazines son my part, but I think there are probably many like me... a weekly shopping list, followed by the recipes. I would definately visit every week!
Anyway - great website, and I will recommend it to all I know !