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Saturday, May 2, 2009

[Healthy_Recipes_For_Diabetic_Friends] Black Bean Hummus - Mexican, 3 pts, 16g Carbohydrate; 6g Dietary Fiber;

* Exported from MasterCook *

Black Bean Hummus - Mexican, 3 pts, 16g Carbohydrate; 6g Dietary Fiber;

Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : LowCal (Less than 300 calories LowerCarbs
Veggie WW

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups cooked black beans -- drained and rinsed
1 teaspoon ume vinegar -- or 2 teaspoons lemon juice (or to taste)
1/4 cup tahini
2 cloves garlic -- pressed or minced
1 teaspoon ground cumin
Hot pepper sauce -- to taste
1 1/2 tablespoons olive oil
2 teaspoons tamari
2 tablespoons warm water
1/2 cup chopped cilantro

Combine black beans, vinegar, tahini, garlic, cumin, hot sauce, olive oil, tamari and water in a food processor. When combined, transfer to a serving bowl. Fold in cilantro. Taste and adjust seasonings to taste. Serve with tortilla chips.

Serves 6

Nutrition
Per serving (about 4oz/112g-wt.): 170 calories (90 from fat), 10g total fat, 1g saturated fat, 0mg cholesterol, 390mg sodium, 14g total carbohydrate (5g dietary fiber, 0g sugar), 7g protein

This Mexican-inspired hummus is great when spread in wraps, too. Make sure to drain the black beans very well, otherwise the hummus may be too thin.

Description:
"3 pts"
Source:
"Whole Foods Market"
S(Formatted by Chupa Babi):
"April 2009"
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Per Serving (excluding unknown items): 169 Calories; 9g Fat (46.6% calories from fat); 7g Protein; 16g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 125mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 5458 0 0 0 0 0 1476 0 0