Black Bean "Hummus" - 20.9g Carbs, 7.1g Fiber, 0.7g Sugar
From: www.SparkPeople.
This dip doesn't have many of the same ingredients as hummus, but it
is about the same consistency. I spread this on bread or tortillas
with vegetables for a quick sandwich, I dip carrots and celery into
it, and I eat it with tortilla chips for a snack.
2 cans black beans (about 3 1/2 cups)
1 small onion, diced
1/2 green pepper, diced
3 cloves garlic, minced
2 Tbsp ground cumin
1 1/2 tsp olive oil
2 Tbsp chopped fresh cilantro
1/4 cup vegetable broth
Drain and rinse black beans if using canned.
Place olive oil in skillet set over medium-high heat. Add onions,
peppers, and garlic and saute about three minutes, until vegetables
are fragrant and starting to brown slightly. Add cumin, stir well,
reduce heat to medium and cook another two minutes.
Place beans in food processor and pulse several times. Add vegetable
mixture and pulse a few more times. Add vegetable broth in small
batches to thin the dip to the desired consistency. Garnish with
chopped cilantro. Serve immediately or store in refrigerator for
up to 10 days.
Number of Servings: 8
Serving Size: 1/2-cup servings
Nutritional per Serving:
122.8 Calories, 1.6g Fat, 0.3g Saturated Fat, 0.3g Polyunsaturated Fat,
0.9g Monounsaturated Fat, 0mg Cholesterol, 8.5mg Sodium, 342mg Potassium,
20.9g Carbs, 7.1g Dietary Fiber, 0.7g Sugars, 7.3g Protein
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