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Healthy Living

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Hummus is traditionally made with chickpeas, but now that we’ve tried it with black beans we might like this velvety rich version even better. Pack some into a small container and try it in your lunchbox with carrot sticks and celery, or be daring and pair it with cheese or turkey in a sandwich.

Black beans are delicious, versatile, and inexpensive—what we call a “pantry staple,” because they’re so good to have on hand. They’re also one of the best sources of health-boosting fiber on the entire planet. Plus, they’re loaded with protein, and your body digests them slowly—which means they’ll give you lots of energy for a long time. And, as if that weren’t enough, they have tons of vitamins and antioxidants as well!

Adult: Yes
Hands-on Time: 15 minutes
Total Time: 15 minutes
Makes: 8 servings (about 2 3/4 cups)

Kitchen Gear:

  • Can opener Colander or strainer
  • Measuring spoons
  • Food processor (adult needed)
  • Rubber spatula
  • Serving bowl or lidded container

Ingredients:

  • (15-ounce) can black beans, drained and rinsed
  • Tablespoons tahini (sesame seed paste)
  • Garlic clove, chopped
  • Tablespoons fresh lime or lemon juice
  • Tablespoons cold water
  • 1⁄8  teaspoon cayenne pepper (if you like it spicy)

Instructions:

  1. Put all the ingredients in the bowl of the food processor fitted with a steel blade and process until smooth. Now taste it. Does it need more lime or lemon juice? More spice? If so, add it and taste again.
  2. Using the spatula, scoop the dip into the serving bowl or lidded container.
  3. Serve right away or cover and refrigerate up to 5 days.

Fancy That!

When you add the beans, add one or more of these:

  • Tablespoons chopped fresh parsley, cilantro, or basil leaves
  • Grated zest of the lime or lemon you’re using
  • 1 teaspoon chopped jalapeño peppers or hot sauce

For more great recipes, click here.

 

Last Updated
5/7/2014
Source
ChopChop Magazine (Copyright © 2014)
The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.