Life without spreads would be dull and dry, so I’m always playing around making various things to spread on a cracker or have on the side of a salad. This black bean hummus is so light and fluffy you’re going to love it. Black beans are definitely my favourite bean! They’re more densly packed with protein than other beans, of course proteins are the building blocks for life, needed for growth and repair by every cell in our body. The amazing protein plus fibre content of black beans makes them  a particularly healthy food, supporting the digestive tract by encouraging the population of beneficial gut bacteria, the cardiovascular system, reducing cholesterol levels and blood sugar regulation. Additionally they are particularly high in folate, copper, manganese, magnesium and vitamin B1. Black beans are surprisingly high in phytonutrients, in particular the coat of the black bean is an amazing source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. Kaempferol and quercetin are additional antioxidant and anti-inflammatory flavonoids provided by this legume.

Made from sesame seeds, tahini is a great source of calcium for healthy bones and the raw garlic in this recipe is fantastic for its anti-viral and anti-bacterial properties.

I love serving this hummus with home made sweet potato and beetroot crisps for a much much healthier alternative to shop bought varieties.

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Creamy Black Bean Hummus

You can either use a tin of black beans or soak some the night before and cook them.

1/2 cup / 100 g dried black beans OR 1 x 400 g can cooked black beans
3 cloves garlic
salt to taste
3 generous tsp light or raw tahini
1 tbsp Olive Oil
1/2 tsp ground cumin
juice from 1/2 lemon

Whether you’ve cooked the black beans yourself or using a tin, drain and rinse the black beans and add to a food processor together with the remaining ingredients and 1tbsp lukewarm water. Mix for a few minutes, until smooth. Taste and feel the consistency, adding more salt or water if desired. At this point, you can also add some olive oil for an extra rich hummus. Mix again. Place in an airtight container in the fridge if you are not eating it immediately.

Home made Baked Sweet Potato and Beetroot Crisps

These crisps are really quick and easy to make and perfect for scooping up lots of black bean hummus.

1 medium-sized sweet potatoes
1 med sized beetroot
1 tbsp olive oil
1 tsp salt

Preheat the oven to 200°C and cover 2 baking sheets with parchment paper. Cut the sweet potato and beetroot into really thin slices, as thin as you can get (4 mm seems about the average). Place the slices in a bowl, pour the olive oil over and toss until they are coated. Spread them out on the baking sheets and bake for about 25 minutes or until crispy, turning them over half way through. Take them out of the oven and sprinkle with salt. Serve together with black bean hummus or any other dip you fancy.

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Enjoy!

 

References:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

https://authoritynutrition.com/11-proven-health-benefits-of-garlic/