This creamy, richly flavored black bean hummus takes only 10 minutes to make and it is a delicious alternative to a traditional chickpea hummus. Black beans, olives and parsley blend effortlessly with traditional hummus ingredients, like tahini, lemon juice and garlic. Serve as an appetizer, snack or as a spread for sandwiches and wraps.
This black bean hummus is loaded with so many good-for-you ingredients and tastes so delicious, I can't wait for you to try it!
As much as I love a classic chickpea hummus, I also love making hummus recipes with a twist, like this edamame hummus and this eggplant hummus with za'atar, when I want a healthy snack or appetizer.
This hearty black bean hummus, which I shared with you first in 2008, is one of my favorites because it makes an already healthy food even healthier, and, if possible, yummier! Black beans are loaded with more antioxidants than any other bean, and, like all beans, they have tons of heart-health dietary fiber and protein.
This is a very simple, beginner-level-easy recipe and it comes together in 10 minutes. You can use canned beans but if you cook the black beans from scratch you will, of course, need to factor that time in.
[feast_advanced_jump_to]Why you will love this black bean hummus recipe
- Delicious. This could easily become your favorite hummus recipe because it has so much depth and flavor from the black beans, olives, tahini and garlic. Parsley and lemon adds a nice pop of freshness.
- Easy. There's no cooking involved here (unless you cook dry beans from scratch): toss the ingredients into a food processor or blender and process.
- Healthy. This recipe is loaded with so many healthy ingredients, including the black beans, olives and parsley. There are healthy fats in this recipe from the olive oil and tahini.
- Soy-free, nut-free, gluten-free and vegan. Everyone can eat this black bean hummus. Best of all, it's so healthy, you can eat it without any guilt at all.
Ingredients
- Black beans. You can cook the black beans from scratch (I do this in the Instant Pot on the "beans" setting). You will need to start with 1 cup dry beans for this recipe. But you can also use canned black beans for this hummus recipe. Make sure you rinse them off in a colander to get rid of the brine.
- Kalamata olives. These add so much amazing flavor while still keeping the flavors close to the Mediterranean roots of hummus.
- Tahini. Tahini, a paste of sesame seeds, is a traditional hummus ingredient and it adds a lovely smoothness and creaminess to the recipe.
- Garlic. I adore garlic in nearly anything and I know you do too, but when making a hummus it's best to temper that love and add no more than one or two cloves of garlic. Remember you are not cooking the garlic and even one or two cloves will be quite assertive.
- Red pepper flakes. These add a nice hit of spice in the hummus. Use more or less depending on your tolerance for spice. You can substitute with cayenne pepper.
- Parsley. Parsley adds freshness and more flavor to this black bean hummus recipe, making it quite irresistible. You can use cilantro as a substitute with great results.
- Lemon juice. The lemon adds that quintessential tang that's so lovely in hummus and also more freshness.
- Za'atar (optional). When I have za'atar on hand I love adding a teaspoon of this to the hummus and then sprinkling on some more before serving it. You can skip it. Or try adding a teaspoon of roasted, ground cumin.
- Extra virgin olive oil. A generous glug of olive oil is key to a great hummus with well-rounded flavors. If you are making this recipe oil-free you can skip it and use water or the black bean cooking stock, as needed.
How to make black bean hummus
Place the black beans in the food processor. If using canned beans place them in a colander and rinse them under running water first.
Add olives, parsley, garlic, red pepper flakes, tahini, lemon juice and za'atar, if using. Do not add the olive oil yet.
Process for a few seconds until the ingredients have mostly broken down.
Continue to process the hummus while pouring in the olive oil through the feed tube. Let the processor or blender run for a few more minutes until the hummus is as smooth as you want it to be.
Scoop the hummus into a bowl, pour in some olive oil and sprinkle a bit of paprika or za'atar for garnish.
Serving suggestions
- Serve the black bean hummus as a dip with fresh veggies (I love lettuce, celery, carrots, bell peppers and asparagus) and/or toasted pita chips or tortilla chips.
- Use as a spread for sandwiches or wraps. I add hummus to veggie burgers like this beet burger or this falafel burger for an extra bump of nutrition.
Storage instructions
- Refrigerate: Store in an airtight container in the fridge for up to four days.
- Freeze: Freezing hummus can affect the flavor and texture, so freezing is not preferred. If you have to, freeze it for up to three months in a freezer-safe container. Thaw completely before eating.
Recipe FAQ
To make the hummus oil-free add enough vegetable stock or water or the stock from the black beans (if you cooked the black beans from scratch) until you get a smooth texture.
You can use cashew butter or almond butter. Or leave it out altogether--it will still taste quite delicious.
There are seven grams of net carbs in each serving of this black bean hummus so it is very suitable for a sensible low-carb diet.
More yummy black bean recipes
Love this black bean hummus recipe? Check out more vegan Mediterranean recipes on Holy Cow Vegan!
Black Bean Hummus Recipe
Equipment
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Food processor or blender
Ingredients
- 3 cups black beans (approximately two 14-oz cans or 1 cup dry beans, if cooking from scratch)
- 1 cup kalamata olives
- ¼ cup tahini
- 2 cloves garlic (sliced)
- 1 teaspoon red pepper flakes (use less or more based on your preference)
- ½ cup parsley (chopped)
- 1 tablespoon lemon juice
- ¼ cup extra virgin olive oil
- 1 teaspoon za'atar (optional)
- Salt to taste
Instructions
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Place the black beans in the food processor. If using canned beans place them in a colander and rinse them under running water first.
-
Add olives, parsley, garlic, red pepper flakes, tahini, lemon juice and za'atar, if using. Do not add the olive oil yet.
-
Process for a few seconds until the ingredients have mostly broken down.
-
Continue to process the hummus while pouring in the olive oil through the feed tube. Let the processor or blender run for a few more minutes until the hummus is as smooth as you want it to be.
-
Scoop the hummus into a bowl, pour in some olive oil and sprinkle a bit of paprika or za'atar for garnish.
Notes
- To make the black bean hummus oil-free add enough vegetable stock or water or the stock from the black beans (if you cooked the black beans from scratch) until you get a smooth texture.
- Serve the black bean hummus with vegetable crudites and/or toasted wedges of pita bread or crackers for a yummy appetizer or snack.
- Use as a spread for sandwiches or wraps. I add hummus to veggie burgers like this beet burger or this falafel burger for an extra bump of nutrition.
- Refrigerate: Store in an airtight container in the fridge for up to four days.
- Freeze: Freezing hummus can affect the flavor and texture, so freezing is not preferred. If you have to, freeze it for up to three months in a freezer-safe container. Thaw completely before eating.
Nutrition
The post Black Bean Hummus appeared first on Holy Cow Vegan.
The post Black Bean Hummus appeared first on Holy Cow Vegan.
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