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Black Bean HummusBlack Bean Hummus

Jami Nolen, Nutrition Program Associate

August 5, 2012

 

This Black Bean Hummus is great for school lunches and you don't have to worry about heating up the kitchen – no cooking required!

 

Yield

Makes 8 servings

 

Ingredients

  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons tahini
  • 2 tablespoons water
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1 (15-ounce) can no-salt-added black beans, rinsed and drained
  • 1 teaspoon garlic, minced
  • 1/2 small jalapeņo pepper, seeded
  • 3 (6-inch) pitas

 

Preparation

  1. Preheat oven to 425°.
  2. Place 1/4 cup cilantro, tahini and next 8 ingredients (through jalapeņo) in a food processor; process until smooth. Spoon into a bowl; sprinkle with cilantro.
  3. Cut each pita into 8 wedges. Arrange on a baking sheet. Bake at 425° for 6 minutes, turning once.

 

Nutrition Information

Amount per serving
Calories: 127
Fat: 4 g
Saturated fat: 0.5 g
Monounsaturated fat: 2 g
Polyunsaturated fat: 1.1 g
Protein: 5.1 g
Carbohydrate: 18.5 g
Fiber: 2.4 g
Cholesterol: 0.0 mg
Iron: 1.7 mg
Sodium: 138 mg
Calcium: 41 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Wednesday, May 01, 2013