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DR. FUHRMAN BLACK BEAN HUMMUS RECIPE
Blender Babes’ recipe testers were clamoring to be the first to test this delicious and nutritious black bean hummus recipe by Dr. Fuhrman from his book Eat To Live – For Fast and Sustained Weightloss. Plus it’s so EASY to make in a high powered blender, this will become a go-to favorite whenever you are craving a healthy snack or need to bring something to a get together. During our video recipe shoot, the whole staff couldn’t get enough of this black bean hummus and we know you will enjoy it just as much! We LOVE Dr. Fuhrman and his recipes. Be sure to join our community for more healthy blender recipes!
Dr. Fuhrman Black Bean Hummus
Author: Dr. Fuhrman
Recipe type: Dip
Serves: 4 servings
- 1 1/2 cups cooked black beans (or 1 can black beans with low sodium or no salt, drained and rinsed)
- 2 tablespoons water
- 2 tablespoons fresh lemon juice
- 2 tablespoons no salt seasoning or Dr. Fuhrman's VegiZest
- 2 tablespoons raw tahini
- 2 teaspoons Bragg Liquid Aminos or low-sodium soy sauce
- 1/2 teaspoon ground cumin
- 1/2 clove garlic, chopped
- Dash cayenne pepper
- Dash paprika, for garnish
- Blend all the ingredients except the paprika in a food processor or high-powered blender until smooth, scraping down the side as needed. Add more seasoning to taste. Add more water to achieve the desired consistency. Garnish with paprika.
- For Blendtec: With TWISTER & FOURSIDE jar - Press the SAUCES button. Fourside: If blade spins freely, stop machine and use spatula to push ingredients toward the blade. Repeat until smooth.
- For Vitamix: Start on speed 1, slowly increase to speed 10, then flip to high. Use the tamper to press the ingredients into the blade. Blend for 1 minute or until desired consistency is reached.
Serve with vegetables such as baby carrots, broccoli florets, zucchini, cucumbers, romaine lettuce leaves, or steamed asparagus spears.
Serving size: 1 serving Calories: 134.8 Fat: 4.4g Saturated fat: .6g Unsaturated fat: 3.5g Trans fat: 0g Carbohydrates: 18g Sugar: .07g Sodium: 99.4mg Fiber: 6.5g Protein: 7.2g Cholesterol: 0mg
HEALTH BENEFITS & FUN FACTS
Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon. The indigestible fraction (IF) in black beans has recently been shown to be larger than the IF in either lentils or chickpeas. It has been shown to be the perfect mix of substances for allowing bacteria in the colon to produce butyric acid. Cells lining the inside of the colon can use this butyric acid to fuel their many activities and keep the lower digestive tract functioning properly. By delivering a greater amount of IF to the colon, black beans are able to help support this lower part of our digestive tract. Lowered colon cancer risk that is associated with black bean intake. Many public health organizations–including the American Diabetes Association, the American Heart Association, and the American Cancer Society–recommend legumes as a key food group for preventing disease and optimizing health. (Source: WHFoods)