Sunday, January 19, 2014

healthy dip idea: black bean hummus

Don't want to derail your new year's healthy habits during upcoming football gatherings? Or maybe you're hosting book club and are looking for a casual crowd-pleasing appetizer that you can quickly whip up between ice hockey chauffeuring and bedtime stories? In my case, I wanted a healthy, protein-packed after school snack that I could have on hand when the kids tumbled off the bus… but since then, this dip has graced Super Bowl spreads and mom's nights out! I recently shared it with shoppers at our local market, to rave reviews.

It requires just a few ingredients: black beans, tahini, garlic, jalapeño (optional), cilantro (you can substitute parsley if you're one who doesn't like cilantro), scallions and fresh lime juice.

Pop all of the ingredients into a food processor, and pulse to desired consistency. You can add water, 1 Tablespoon at a time, to thin the dip to desired consistency, then salt and pepper to desired taste. So easy!

Black Bean Hummus
(makes about 2 cups)

15 oz can black beans, rinsed and drained
2-4 cloves garlic
1 jalapeño, seeded (optional)
2 limes, juiced
1 bunch of scallions, white parts only (about 1/4 cup)
2 Tablespoons tahini (sesame paste, usually found by nut butters)
water (to thin, optional)
salt & pepper, to taste

Add all ingredients to a food processor and pulse to desired consistency. Will keep, in an air-tight container, for several days in the fridge. 

Serve with sliced veggies or pita chips… or both. This is a healthy, crowd-pleasing appetizer-- and nourishing after school snack. Hope your family enjoys it as much as I family does!  -Eila

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