Anthony William posted this easy to make hummus recipe yesterday, just in time for me to recreate it for Try This Tuesday. Hummus, which is traditionally made out of chick peas but can be made from other beans as well, makes a great plant based snack or meal. I enjoy hummus several times a week, so I was excited to have a new recipe that features black beans.
Black Bean Hummus by Anthony William
1/2 cup dried black beans, soaked overnight OR 1 1/2 cups canned black beans, drained and rinsed (reserve 4 tablespoons of bean water from the can.)
1/2 cup avocado, diced (1 small avocado)
1/4 cup cilantro, chopped, plus extra for garnish
1/2 jalapeño, seeded and chopped
4 tablespoons lime juice, freshly squeezed (1 lime)
1/2 tablespoon garlic, minced
1/2 teaspoon cumin
1/2 teaspoon coriander
Salt & pepper to taste
If using dried black beans, drain and add to a medium sized pan. Cover with water and cook 45-75 minutes, until very soft. Reserve 4 tablespoons of liquid. Drain rest of liquid and let beans cool.
Combine beans, avocado, cilantro, jalapeño, lime juice, garlic, cumin and coriander in a food processor or blender, and blend until very smooth. Season with salt and pepper if desired. Serve with an assortment of cut up veggies.
I cut up red, yellow and orange peppers, celery, tomatoes, cucumber and included baby carrots. I had left over chopped cilantro for a garnish.
This delicious recipe makes a fulfilling, wholesome meal. And the different components have health benefits.
Black beans are full of anti-aging antioxidants and anthocyanins, and a great source of calcium, magnesium and zinc. They strengthen the immune system and help to repair collagen fibers in the skin.
Avocados are an excellent source of glutathione, which boosts the immune system, strengthens the heart, slows the aging process and rebuilds the nervous system. The monounsaturated fats in avocados reverse insulin resistance and stabilize blood sugars.
Cilantro pulls heavy metals and toxins from the body, detoxifies the liver, supports the adrenals and balances blood glucose levels. Cilantro is also anti-viral, fighting against Epstein Barr, shingles, HHV-6, cytomegalovirus, all herpetic viruses and HIV.
Cumin helps the body absorb and assimilate nutrients more easily. It has anti-cancer and anti-tumor properties.
And fresh organic vegetables are full of vitamins, minerals, fiber and disease fighting nutrients.
I enjoyed a colorful, tasty lunch of black bean hummus and fresh veggies. I feel good knowing that everything I ate contributed to my health and wellbeing. Food truly is my medicine!