Black Bean Hummus made with simple ingredients you already have at home is a tasty, fun alternative to traditional hummus. With just 88 calories for 1/4 cup serving, it's the perfect healthy snack with veggies, baked tortilla chips, or pretzels.
I am excited to add this healthy Black Bean Hummus to our weekly hummus rotation. We always have some type of homemade hummus in our fridge for healthy snacks and this is a great addition to the Brownie Batter Chocolate Hummus and Cilantro White Bean Hummus we normally make.
Black Bean Hummus is a great twist on a traditional hummus made with chickpeas. This thick and creamy hummus incorporates the flavors of garlic, lime juice, cilantro, cumin, and paprika and comes together in less than 10 minutes. It's delicious served with fresh veggies, baked chips, or used on sandwiches and wraps. I also love to make simple hummus pizzas with it. Just toast some pita bread, cover it with hummus, and top with chopped veggies and feta cheese.
To me, this recipe naturally calls for some Southwestern or Mexican flavors because of the black beans. Think about the recipe below as your base black bean hummus recipe. It's delicious on its own but can also be jazzed up with even more flavors.
- Chipotle Black Bean Hummus: Chipotle peppers are smoked jalapenos in a spicy adobo sauce and work really well with black beans. Add a seeded canned chipotle pepper along with one to two tablespoons of the adobo sauce to your hummus. Eliminate the cumin so it isn't overly smoky.
- Black Bean Salsa Hummus: Instead of adding the water to smooth out the hummus, add 1/4-1/2 cup of your favorite salsa. I love adding green salsa or a spicy red salsa like Taquera.
- Black Bean Chocolate Hummus: If you want a sweet hummus, you follow the instructions for this chocolate hummus substituting black beans for the chickpeas. You can add some peanut butter to this as well - so good.
- Spicy Black Bean Hummus: Another option for a spicy hummus is to add some fresh jalapeno to the mix. Just add the fresh pepper to the food processor.
- Black Bean and Chickpea Hummus: If you like a mix of black beans and chickpeas, you can double the recipe and use half black beans and half chickpeas.
- Black Bean and Roasted Red Pepper Hummus: For a more Mediterranean flavor profile, add a few roasted red pepper to the mix. When I make the hummus this way I like to top it with black olives, cherry tomatoes, artichoke hearts, and feta cheese.
- Mexican Black Bean Dip: To make this into more of a black bean dip, top it with shredded cheese and then warm it up in the microwave or oven. Once it comes out, add some fresh pico de gallo on top. This is one of our go-to recipes for parties.
- Black Bean Avocado Hummus: To make the hummus super creamy and kick up the nutrition, add an avocado to the food processor as well.
- Weight Watchers: For a zero point hummus, you can replace the olive oil with nonfat plain Greek or regular yogurt.
What to eat with black bean hummus?
The healthiest option is to reach for crunchy, raw veggies. Cucumbers, bell peppers, carrots, green beans, broccoli, cauliflower, and tomatoes all pair well with this hummus. You could also serve it with fresh pita bread, homemade baked tortilla chips, or pretzels. For a quick lunch or dinner option, use this as a spread for a sandwich or wrap alongside your favorite lunch meat and veggies. I also love to make hummus flatbread pizzas with this hummus and it's surprisingly delicious tossed with cold pasta and veggies as a dressing. Just thin it out with some extra olive oil, lemon/lime juice, or water.
Can I make black bean hummus without tahini?
This recipe is a tahini-free version since I didn't feel like it needed the extra flavor. It also cuts back on fat and calories. However, if you want the traditional sesame flavor, add in 2-4 tablespoons of tahini to the mix.
Is hummus good for you?
Hummus is a very healthy and a great snack or spread option. It's packed with plant-based protein and fiber from the beans and healthy fat from the olive oil Additionally, beans have tons of health benefits ranging from helping digestion to reducing inflammation. However, you want to eat hummus in moderation, especially if you are trying to lose weight since it is a calorie dense food. Also be careful fo store bought hummus that may contain additives or less healthy ingredients.
How should I store homemade hummus?
Homemade hummus will last about a week in the fridge in a covered plastic or glass container. Some people like to store it with a thin layer of olive oil on the top. Hummus can also be frozen and will last 6-8 months in the freezer.
Products I used to make this Brownie Batter Chocolate Hummus:
- I got this food processor about 6 years ago after years of buying the cheap ones and constantly having to replace them. In my opinion, it is completely worth the investment since it will last forever. My aunt has had hers for almost 15 years.
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Black Bean Hummus
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- Add everything to a food processor and blend until smooth. If it is too thick, you can add more water or olive oil.
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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