Special Diet Information
Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.
Lactose
Avoid this recipe if you are lactose intolerant.
Sodium
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Labels are for cans, not people." -Anthony Rapp, Actor
The refrigerator light goes on...
Looking at a recipe and recognizing the ingredient with a lot of fat is the first place to start in changing your own recipes. Tahini is all fat. It's a good kind of fat, but it still has a lot of calories. Fortunately, tahini also has a lot of flavor, so a little goes a long way.
Black Bean Hummus
Servings: 6 | Serving size: 1/2 cup
Cooking Time: 30 Minutes
This recipe can easily be multiplied and keeps well for a few days in the refrigerator.
| 2 15 ounce can | black beans |
| 2 Tbsp | tahini (sesame seed paste) |
| 1/4 cup | fresh lime juice |
| 1/4 cup | fresh cilantro |
| 4 | green onions |
| 1 clove | garlic |
| 1 tsp | ground cumin |
| 1/2 tsp | salt |
| 1/2 tsp | cayenne pepper |
| 1/2 cup | non-fat yogurt |
Combine all of the ingredients in a food processor fitted with a steel blade and process until smooth.
Season hummus to taste with fresh ground black pepper. Chill for at least 3 hours in the refrigerator.
Nutrition Facts
Serving size: 1/2 cup
Servings: 6
Amount Per Serving
| Calories 163 | Calories from Fat 28 |
| % Daily Value |
| Total Fat 3g | 5% |
| Saturated Fat 1g | 3% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 219mg | 9% |
| Total Carbohydrates 25g | 8% |
| Dietary Fiber 8g | 33% |
| Sugars 2g | |
| Protein 10g |
| Vitamin A 1% | Vitamin C 8% |
| Calcium 13% | Iron 13% |
| Vitamin K 22 mcg | Potassium 429 mg |
| Magnesium 73 mg | |