By Jenn
Feb 1, 2021

Black Bean Chickpea Hummus

Black Bean Chickpea Hummus

Black bean chickpea hummus originates from Middle Eastern cuisine and is packed with healthy ingredients that help promote satiety and have a variety of health benefits.  

The flavour is slightly sweet with a satisfying texture that is low in fat and high in protein and full of antioxidants.  It is also perfectly suitable for vegans and vegetarians. 

If you are a hummus lover like me then this quick and easy recipe will no doubt make its way into your regular weekly meal plan.  Cut up healthy vegetables to serve alongside the dip, or use it as a spread on wholewheat toast, crackers, pita or in wrap.

Why is Black Bean Hummus Good for You?

This recipe is low in fat and a great source of fibre and protein.  Studies show that the high fibre content may promote weight loss as it helps you feel fuller for longer.  It may also assist with a healthy digestive system and reduces unhealthy bacteria in the colon.   

However, hummus is only good for you if you stick to the recommended serving size (2 tablespoons).  It is very easy to eat a lot of hummus (because it is so tasty) and not realise it, which, unfortunately, makes it easier to put on unwanted weight.  

Homemade hummus is also so much healthier and tastier than store bought jars as there are no extra food enhancers, salt, sugar or fat content added to promote flavour.  Instead, it is packed with unprocessed products that make it a lot better for your health.  

In addition, it is easy to make and there is quite a lot left over to keep in the fridge or freeze for another time.

Black Bean Chickpea Hummus

What You’ll Need

Black beans

Black beans are low in fat and are a great source of protein fibre and antioxidants. These nutrients promote heart, bone and eye health, they can also help manage diabetes, lower blood pressure, reduce the risk of cancer, aid healthy digestion and weight loss.

Chickpeas 

Rich in vitamins, minerals and fiber, they offer a variety of health benefits including weight management, improved digestion, and may reduce the risk of certain diseases. Also because they are high in protein, chickpeas make a great protein replacement for those on a vegetarian or vegan diet.

Garlic

Garlic has been used since the Greeks to treat a variety of medical conditions which can help combat sickness, including the common cold. It can also reduce blood pressure, lower cholesterol and lower the risk of heart disease.

Cumin

Used in traditional medicine, cumin is a rich source of iron, promotes digestion and may promote weight loss, fat reduction and inflammation.

Tahini

Tahini is full of healthy fats, vitamins and minerals, is rich in antioxidants and also has anti-inflammatory properties. These compounds help protect liver and kidney function, may decrease the risk of certain diseases and strengthen the nervous system.

Lemon juice

Lemons are high in vitamin C which assists with immune system health and also reduces the risk of heart disease and stroke. Lemons may also help to control weight, protect against anemia, cancer and prevent kidney stones.

Olive oil

Olive oil is a great cooking choice as it is rich in monounsaturated fats and could potentially reduce the risk of cancer, strokes and heart disease. It also reduces inflammation that can assist in treatment of rheumatoid arthritis.

How to Make Black Bean Chickpea Hummus

Firstly chop the garlic then add to the food processor. Juice 1/2 the lemon and then add it to the food processor along with the garlic and leave for 5 minutes.  In the meantime drain the chickpeas and the black beans and prepare the rest of the ingredients.

After the 5 minutes has passed, add the black beans, chickpeas, cumin, and tahini to the food processor (or into a bowl if you are using an immersion blender) and give it a spin for about a minute.

Push the food down the side of the food processor and add 2 tablespoons of water to get the mixture moving. Then slowly add the olive oil whilst processing until you reach the desired consistency.  Add a tablespoon or two of water if you need to.

How to Store and Make Ahead

Store in an airtight container, place in the fridge and consume within 4-5 days.  You can also freeze hummus by placing it in an airtight container (with a little space at the top) or into freezer bags and consume within a month.

If you try this black bean chickpea hummus recipe or have a comment then feel free to leave a rating and let me know.  I love to hear what you think, or any changes you make, thanks!

Black Bean Chickpea Hummus

Black Bean and Chickpea Hummus

Black bean chickpea hummus originates from Middle Eastern cuisine and is packed with healthy ingredients that help promote satiety and have a variety of health benefits. The flavour is slightly sweet with a satisfying texture that is low in fat and high in protein and full of antioxidants.  It is also perfectly suitable for vegans and vegetarians.
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Dip
Cuisine Middle Eastern
Servings 12
Calories 155 kcal

Equipment

  • Food processor or hand held immersion blender

Ingredients
  

  • 2 cups black beans drained and rinsed
  • 1 cup chickpeas drained and rinsed
  • 2 garlic cloves
  • 1 tsp ground cumin
  • 2 tbsp tahini
  • 1/2 juice from 1 lemon
  • 1/2 cup olive oil
  • 2-4 tbsp water

Instructions
 

  • Chop the garlic then add to the food processor. Juice 1/2 the lemon and then add it to the food processor along with the garlic and leave for 5 minutes
  • In the meantime drain the chickpeas and the black beans and prepare the rest of the ingredients
  • After 5 minutes has passed, add the black beans, chickpeas, cumin, and tahini to the food processor (or into a bowl if you are using an immersion blender) and give it a spin for about a minute.
  • Push the food down the side of the food processor and add 2 tablespoons of water to get the mixture moving. Then slowly add the olive oil whilst processing until you reach the desired consistency. Add a tablespoon or two of water if you need to

Nutrition

Serving: 60gCalories: 155kcalCarbohydrates: 10.6gProtein: 4.1gFat: 1.8gSaturated Fat: 0.3gPolyunsaturated Fat: 0.1gSodium: 0.7mgPotassium: 109.4mgFiber: 3.7gSugar: 0.5gVitamin A: 0.8IUVitamin C: 1.8mgCalcium: 1.9mgIron: 3.9mg
Keyword Detox, Quick and easy
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Sources

National Library of Medicine, 2016, Pubmed “Effects of dietary polyphenols on metabolic syndrome features in humans: a systematic review”https://pubmed.ncbi.nlm.nih.gov/27079631/

National Library of Medicine, 2016, Pubmed, “Citrus Flavonoids as Regulators of Lipoprotein Metabolism and Atherosclerosis”, https://pubmed.ncbi.nlm.nih.gov/27146015/

National Library of Medicine, 2018, Pubmed, “Intervention with citrus flavonoids reverses obesity and improves metabolic syndrome and atherosclerosis in obese Ldlr-/- mice”, https://pubmed.ncbi.nlm.nih.gov/30008441/

National Library of Medicine, 2013, Pubmed, “Citrus flavonoids and lipid metabolism”, https://pubmed.ncbi.nlm.nih.gov/23254473/

National Library of Medicine, 2008, Pubmed, “Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular, and anti-inflammatory activity”, https://pubmed.ncbi.nlm.nih.gov/18593176/

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