This is a quick and easy snack to put together when you don’t have much time but want to keep things simple and healthy. Black beans are widely used in Mexican cuisine. They are filled with protein and fibre, making them ideal for a variety of lifestyles, including sports diets.
Serves: 4
Dietary: Suitable for vegetarians, vegans, milk-free, wheat-free, gluten-free, egg-free
Contains: Sesame
May contain: sulphites
Preparation time: 10 minutes
Cooking time: 15 minutes
INGREDIENTS
1 garlic clove, minced
3 Tbsp tahini, heaped
3 Tbsp cold water
2 limes, juice
1 tin (400 g) of black beans, drained
½ tsp cumin
½ tsp paprika
½ tsp chilli flakes
½ tsp coriander, freshly chopped
4 medium carrots, sliced
METHOD
- In a small bowl, add tahini and cold water and mix them together.
- Add the juice from two limes and the minced garlic, and mix.
- In a food processor, blend the black beans.
- Gradually add the tahini mixture and continue to blend.
- Add the cumin, paprika, chilli flakes and coriander and blend again until consistent.
- Serve ⅓ cup with sliced carrots and store the rest of the bean hummus in the fridge for up to four days.
This recipe has been donated by Melanie Glickman, Registered Associate Nutritionist
NUTRITION INFORMATION
Per serving:
Total calories: 88 kcal
Fat: 3.2 g
Saturated Fat: 0.5 g
Carbohydrate: 8.6 g
Total sugar: 6.7 g
Fibre: 5.4 g
Protein: 3.1 g
Salt: 0.18 mg
NUTRITION FACTS
- This is a high fibre snack which is delicious and guaranteed to keep teenagers full between meals.
- Using black beans instead of chickpeas yields a slightly lower calorie intake.
- This Black Bean Hummus recipe with carrot sticks is low in fat, saturated fat and salt.
- It is a source of fibre, folate, and an excellent source of vitamin A
VARIATIONS
- If you are not a fan of black beans, you can substitute them with chickpeas or kidney beans.
- Can also serve with other vegetables, such as celery, cucumber and pepper sticks.
© 2022 The Caroline Walker Trust
Checked by Kathy Lewis, R.Nutr., Registered Nutritionist