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Hummus, Black Bean-Carrot-Squash, Oil-Free

Black Bean-Veggie Hummus, Oil-Free

If you are following my posts on a weekly basis, you probably remember my Beet-Red Bean Hummus recipe from last week. As I experimented with quite a few different variations of this heavenly spread, I’ll stick to my new favorite, hummus also this week. I’m sure you still like hummus for its paste-like consistency and heartiness and are eager to try out another exciting version.

I think it’s worth to repeat that hummus actually means “chickpea” in Arabic. It is a Levantine Arab dip or spread made of chickpeas (or garbanzo beans) that have been cooked and mashed, then blended with tahini (a paste made of sesame seeds), olive oil, lemon juice, garlic and salt. Chickpeas have been cultivated throughout the Middle East and India for thousands of years. Some sources say that they grew in the gardens of Babylon.

The earliest known recipes for a dish similar to hummus are recorded in cookbooks published in Cairo in the 13th century.

Nowadays you can make any bean and/or vegetable spread and call it hummus, e.g. black bean hummus, red bean hummus, white bean hummus, lentil hummus, pea hummus, beet hummus, eggplant hummus, carrot hummus, corn hummus etc. So, today hummus is anything paste-like made of legumes and/or vegetables that you can spread on a slice of bread or a cracker.

This week my hummus really looks like the pâté I remember from before I started to eat plant-based. So, I think it would be a safe bet to offer it to your omnivorous friends and/or family that are not so broad-minded about new foods.

Hummus, Black Bean-Carrot-Squash, Oil-Free

I use olives and tahini or any other nut butter or nuts/seeds for the good fats instead of oil in my hummus recipes. I have also discovered that adding a vegetable (beet, eggplant, carrot, potato etc.) makes the hummus a complete meal and save myself from cooking something separately. I try to save some oven-baked veggies (carrots, beets, potatoes, eggplant, summer squash etc.) from dinner, store them in fridge and use in my hummus the next day at lunchtime. As I like to eat something crunchy with hummus, I have bites of fresh or fermented cucumbers with my sandwich.

You just have to love hummus because it is so easy to fix and has such a hearty consistency making it perfect for a quick lunch, dinner or snack. You can spread it on a cracker or just add to your Buddha bowl.

And finally, please let me know in the comments below if you have any questions. Please tag me in social media whenever you try one of my recipes! I’d love to see your creations! Instagram @thenutriplanet and Facebook @nutriplanet.health.hub

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Hummus, Black Bean-Carrot-Squash, Oil-Free

Black Bean-Carrot-Squash Hummus Recipe


  • Author: Nele Liivlaid
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 23 servings 1x

Description

If you are following my posts on a weekly basis, you probably remember my Beet-Red Bean Hummus recipe from last week. As I experimented with quite a few different variations of this heavenly spread, I’ll stick to my new favorite, hummus also this week. I’m sure you still like hummus for its paste-like consistency and heartiness and are eager to try out another exciting version.


Scale

Ingredients

  • 1 can unsalted black beans, rinsed and drained
  • ½ cup oven-baked carrot pieces
  • 1 cup oven-baked summer squash, liquid drained
  • 3 tbsps. nutritional yeast
  • 1 handful of cashews
  • 2 tbsps. lemon juice
  • 10 green olives
  • 3 garlic cloves or 1 tsp. garlic powder
  • black pepper to taste
  • 2 tbsps. fresh basil

Instructions

  1. Throw all ingredients into blender or food processor and process until homogenous hummus forms.
  2. Taste and add salt/pepper if necessary.
  3. Depending on how dry or wet your summer squash is and whether you are using blender or food processor you might need to add a bit of water.
  • Method: Blending

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 215 kcal
  • Sodium: 198.5mg
  • Fat: 4.3g
  • Carbohydrates: 18g
  • Fiber: 12.5g
  • Protein: 16.5g

Keywords: bean hummus

Tips:

  • It’s ideal to bake the summer squash the day before as it gives time for the excess liquid to drain out of the vegetables.
  • Black Bean Hummus is perfect to spread onto corn, buckwheat and other crackers, whole grain bread, pita bread, or tortillas. I especially love it with corn crackers and my fermented buckwheat bread.
  • Have some fresh cucumber slices and/or salad leaves on the side and you’ve got yourself a full meal.
  • In this hummus you’ll have small crunchy cashew pieces that I love because it’s good to have something to chew on. However, should you prefer a smoother hummus, soak the cashews in water for 2-2,5 hours before processing.

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