Joanne Nijhuis MSc, RD

BLACK BEAN & CHICKPEA HUMMUS – PROTEIN PACKED AND SO DELICIOUS

If you’re looking for a recipe that checks every box – healthy, filling, affordable and delicious – this Black Bean & Chickpea dip may become your new favourite. In just a few minutes, everyday ingredients transform into a creamy, satisfying spread that’s rich in fibre, protein and healthy fats. When food is this nutritious, easy to prepare and budget-friendly, it deserves a regular appearance in your home.

Did You Know?

Regular bean consumption has been linked to improved gut and heart health and steady blood sugars. Black beans and chickpeas are a great source of plant-based protein and very good for your gut’s microbiome – the healthy bacteria in your gastrointestinal tract. Full of fibre, beans promote a feeling of fullness and also keep you regular. With almost 15 grams of protein per cup of cooked chickpeas or black beans, they are a great way to add more plant-based protein to your meals and snacks. Protein has so many functions in the body and is important for muscle repair, optimal immune function and keeping you feeling full between meals. Whether tossed into salads, blended into dips or simmered in soups, these legumes provide a satisfying protein boost.

INGREDIENTS (6-8 Servings)

• 1 cup (250 ml) black beans, cooked
• 1 cup (250 ml) chickpeas, cooked
• ¼ cup-½ cup (63-125 ml), fresh lemon juice
• 3 Tablespoons (45 ml) tahini or natural peanut butter
• 2-3 garlic cloves, minced or 1 teaspoon (5 ml) garlic powder
• ¼ cup (63 ml) onion, diced
• 1 ½ teaspoons (7.5 ml) ground cumin
• 1 ½ teaspoons (7.5 ml) smoked paprika or chili powder
• ½ -1 teaspoon (2.5-5 ml) salt, or to taste
• ½ teaspoon (2.5 ml) black pepper
• ½ – 1 teaspoon (2.5-5 ml) chilli flakes, optional
• ½ cup (125 ml) fresh cilantro, chopped
• 2 Tablespoons (30 ml) olive oil
• 2-4 Tablespoons (30-60 ml) cold water to dilute

INSTRUCTIONS

1. Place the black beans, chick peas, lemon juice, tahini or peanut butter, garlic, onion, cumin, smoked paprika or chili powder, salt and pepper, and chili flakes

(optional) in a food processor or blender.

2. Process for 1-2 minutes until smooth.
3. Add the cilantro and olive oil and blend again until mostly smooth.
4. Adjust the texture by adding 1 Tablespoon (15 ml) of water at a time until the appropriate consistency is achieved.
5. If desired, add more lemon juice or salt for brightness or cumin, smoked paprika or chili powder for warmth.
6. Garnish with chopped cilantro, chili flakes, smoked paprika, diced onions or a drizzle of olive oil.

ENJOY!

PER 1/3 cup (80 ml) SERVING:  |Calories: 160 kcal | Carbohydrates: 17 g | Protein: 6 g | Fat: 9 g |Fibre: 5.5 g | Sodium: 230 mg |

Joanne Nijhuis MSc, RD is a consulting, media and culinary dietitian in Simcoe Grey Bruce on a mission to entertain and educate through her love of food. In addition to recipe development and writing for several publications, Joanne offers cooking demos/classes –for groups or individuals – in person and online. For more information, email Joanne at jo.knows.nutrition@outlook.com.