Black Bean Hummus
Black Bean Hummus made with simple ingredients you already have at home is a tasty, fun alternative to traditional hummus. 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 Edamame Hummus we normally make.
Black Bean Hummus is a great twist on 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.
Why We Love Black Bean Hummus
- Quick and easy: Ready in less than 10 minutes
- Pantry ingredients: Made with affordable ingredients most people have on hand
- Versatile: There are so many ways to customize this black bean hummus! Make a more classic hummus with tahini, take it in a Southwestern direction, or make it spicy with chipotle peppers.
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 or a tostada shell, cover it with black bean hummus, and top with shredded lettuce, tomatoes, avocado, and cheese.
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.
Ingredients and Substitutions
Here's everything you need to make this tasty black bean hummus.
- Black beans: The easiest option is to use canned black beans, just rinse and drain them first. Homemade black beans are also really delicious if you have the extra time.
- Garlic: Use fresh garlic if you like a lot of garlic flavor or garlic powder if you prefer a more subtle flavor. Roasted garlic is so good in this recipe.
- Tahini: Tahini is a creamy sesame pasta that is similar to peanut butter in texture. It is the ingredient in hummus that gives hummus its distinct flavor. If you don't like the flavor of tahini, leave it out.
- Olive oil: Olive oil is the most traditional oil used in hummus and it is essential for a creamy and smooth hummus. Swap in avocado oil if you prefer.
- Lime juice: Any good hummus recipe has acid. Since black bean hummus has a more Southwestern spin, I like to add lime juice. Lemon juice can also be utilized.
- Water: To make smooth and creamy hummus, ice-cold water is a key ingredient. The cold water helps the hummus to be light and fluffy.
- Cilantro: Cilantro adds to the flavor. Swap in parsley or leave out the fresh herbs.
- Spices: To play with the Latin American flavors in this recipe, I like to add cumin, coriander, and paprika. Smoked paprika will make it smoky. Use any combination of spices to complement the flavor of your hummus.
How to Make Smooth and Creamy Hummus
- Prep the black beans: For the very best hummus, use homemade black beans. If using canned beans, make sure to rinse them well to remove any of the canned flavor. Then dry them lightly with a kitchen towel.
- Add the ingredients to the food processor: Add everything to the food processor, starting with the beans and olive oil. Remember you can always add extra spices, garlic, and seasoning if needed but you can't remove it once it is there. Start small and add seasoning as needed.
- Add cold water or an ice cube: For extra creamy and fluffy hummus, add cold water or an ice cube. This trick is often used in Mediterranean kitchens and truly helps make a very smooth hummus.
- Process for 4-5 minutes: When people complain that their hummus is gritty, it usually is because they didn't process it long enough. Hummus takes 4-5 minutes to get really smooth and creamy. Taste it as it blends and adjust the seasoning if needed.
Flavor Ideas for Black Bean Hummus
It's delicious on its own but can also be jazzed up with even more flavors.
- Chipotle: 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.
- Salsa: 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 spicy red salsa.
- Chocolate: If you want 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: Another option for spicy hummus is to add some fresh jalapeno to the mix. Just add the fresh pepper to the food processor.
- Chickpeas: If you like a mix of black beans and chickpeas, you can double the recipe and use half black beans and half chickpeas.
- Roasted Red Pepper: Add a few roasted red pepper to the mix for a more Mediterranean flavor profile. 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, use black beans in this avocado hummus recipe or simply add one ripe avocado to this recipe.
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.
Storage and Leftovers
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 top.
Hummus can also be frozen and will last 6-8 months in the freezer.
Can I make 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 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 many 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 when buying store-bought hummus that may contain additives or less healthy ingredients.
Frequently Asked Questions
Here are the most common questions about making this black bean hummus.
Does black bean hummus have protein?
Black bean hummus has between 4-6 grams of protein per 1/4 cup serving. Most of the protein comes from the black beans used in the recipe.
What is the difference between bean dip and hummus?
The biggest difference between bean dip and hummus is the tahini. Hummus includes tahini, which is a creamy paste made from roasted sesame seeds. It adds a nutty flavor to hummus that you won't find in bean dip.
Many bean dips also include sour cream or yogurt to make them creamy. Hummus is naturally dairy-free.
Black Bean Hummus
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- 1.5 cups. canned black beans, rinsed and drained
- 1 garlic clove, minced
- 2 tbsp tahini
- 2 tbsp olive oil
- 2 tbsp lime juice
- 2 tbsp water (ice cold, more if needed)
- 2 tbsp cilantro
- 1/2 tsp cumin
- 1/2 tsp paprika
- 1/2 tsp salt
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- Nutritional Information
* 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.
This hummus also works well without tahini if you prefer. You may need to add a little extra olive oil if you leave out the tahini.
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