Black Bean Houmous with Carrots

This Black Bean Houmous with sliced carrots 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:  12

Dietary: Suitable for vegetarians, vegans, milk-free, wheat-free, gluten-free, egg-free 

Contains:  Sesame (Tahini)

May contain: sulphites (black beans)

Preparation time: 10 minutes

Cooking time: 15 minutes

 

INGREDIENTS

1 garlic clove, minced

3 Tbsp (55 g) tahini, heaped 

3 Tbsp (45 ml) cold water

2 large limes (80 ml) juice

1 tin (400 g) of black beans, drained

½ tsp cumin 

½ to 1 tsp paprika

½ to 1 tsp chilli flakes

½ tsp coriander, freshly chopped

8 medium carrots (960 g), sliced into batons

Garnish with chopped coriander and cumin seeds

 

METHOD

      1. In a small bowl, add tahini and cold water and mix them together.
      2. Add the juice from two limes and the minced garlic, and mix.
      3. In a food processor, blend the black beans.
      4. Gradually add the tahini mixture and continue to blend.
      5. Add the cumin, paprika, chilli flakes and coriander and blend again until consistent.
      6. Serve ⅓ cup with sliced carrots and store the rest of the bean houmous in the fridge for up to four days.
      7. Garnish with chopped coriander and cumin seeds

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    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 Black Bean Houmous recipe with carrot sticks is low in fat, saturated fat and salt.
    • It is also a source of fibre, folate, and an excellent source of vitamin A.
    • It is a delicious snack that is ideal for sporty teenagers between meals. 
    • Using black beans instead of chickpeas yields a slightly lower calorie intake. 

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    VARIATIONS

    • If you are not a fan of black beans, you can substitute them with chickpeas or white beans.
    • Can also serve with other vegetables, such as celery, cucumber and pepper sticks.