Learn how to make low-fat black bean hummus with soybeans, chickpeas, mushrooms, herbs, and carrots. You’ll need 13 ingredients, a food processor, and 25 minutes of your time.
What I love about this recipe:
- Includes three different beans, mushrooms, herbs, and veggies.
- Reminds me of the liver pâté I used to have in my childhood.
- Makes an excellent batch-cooking item.
Table of contents
Black Bean Hummus Recipe
This black bean hummus recipe is vegan, gluten-free, oil-free and low-fat, low glycemic, grain-free, nut-free, peanut-free, and suitable on vegan Candida diet.
The Ingredients
The three types of legumes in this hummus recipe are black beans, chickpeas, and soybeans. Now, if you made a hummus using only one kind of beans, you’d be eating only those beans until it’s finished. Thus, the variety would suffer. This is why I love this multi-bean hummus so much!
Next, we’re throwing in quite a bit of sautéed mushrooms, which make this hummus especially delicious and healthy. The regular button mushrooms work perfectly in this recipe. Did you know that mushrooms are one of the foods you should be having every day?
Cooked carrots are the hidden vegetables that make this black bean hummus healthier and lower the glycemic load as well. By the way, approximately two medium sized carrots will give you the recommended daily allowance of vitamin A i.e., 3,000 IUs per day for an adult.
Next, I like to add some soaked dates or date paste for subtle sweetness. Feel free to discard them if you prefer not to use dates. Alternatively, use any other preferred sweetener e.g., coconut sugar or date sugar.
The mighty herbs in this recipe are basil, thyme, and oregano. I love how much nutrition is packed into them! For example, calcium, vitamin K, vitamin A, iron, manganese, vitamin C, and vitamin E.
Why I Prefer Organic Herbs and Spices
I always recommend using organic dried herbs. For starters they have much stronger flavour.
In addition, conventional crops are being treated with various insecticides, fungicides and herbicides.
Furthermore, to eliminate bacteria, mould, insects, and other contaminants, manufacturers irradiate the seasonings with up to a million rads of ionising radiation (the equivalent of one billion x-rays!) in order to sterilise and pasteurise them. This practice is known for potentially creating dangerous carcinogenic by-products.
The final taste boosters in this black bean hummus recipe are fresh garlic, dehydrated onion flakes, nutritional yeast, lemon juice, and tamari. Feel free to substitute fresh garlic with garlic powder or granulated garlic. Also, should you not have onion flakes, use onion powder instead. As an emergency matter, you may replace fresh lemon juice with apple cider vinegar. Finally, if you don’t have tamari, use soy sauce instead.
The Process
It’s very easy to make this delicious black bean hummus with mushrooms.
Start with sautéing button mushrooms. For that, finely slice the mushrooms and throw them into a pot. Simply fry them dry, mixing occasionally. It will take about 5 minutes, but water starts to separate.
At the same time, using another pan or pot, boil or steam sliced carrots for 5-10 minutes depending on the size of the disks.
Next, let’s throw all the ingredients into a food processor.
We take cooked soybeans (check out my video on how to cook soybeans at home), black beans, chickpeas, soaked dates or date paste, sautéed mushrooms, cooked carrots, raw garlic or garlic powder, onion flakes or powder, dried basil, oregano, thyme, nutritional yeast, lemon juice, and tamari.
Learn how to make date paste at home and get more tips on how to use it.
Process until well combined. It may take some time though. Scrape the sides whenever necessary and process again.
How to Serve
You may serve this black bean hummus with store-bought or homemade bread, make savoury pancake wraps or rolls, add to a Buddha bowl, or thin with water as use as a dipping sauce or salad dressing.
The hummus would be especially tasty with my fermented buckwheat or buckwheat-quinoa bread, oatmeal pancakes or vegan buttermilk lentil pancakes, and with my herbed baked potatoes.
How to Store Black Bean Hummus
Store the hummus in a sealed container in the fridge for up to 5 days.
Here are some more easy oil-free hummus recipes for you to try out:
Step-by-step visual guide to building your own balanced bowls.
Black Bean Hummus [Low-Fat, Low Glycemic]
- Total Time: 40 minutes
- Yield: 1 litre 1x
- Diet: Vegan
Description
Learn how to make low-fat black bean hummus with soybeans, chickpeas, mushrooms, herbs, and carrots. You’ll need 13 ingredients, a food processor, and 25 minutes of your time.
Ingredients
- 150g (5.3oz) raw carrots, cook
- 215g (7.6oz) raw button mushrooms
- 1 can (240g, 8.5oz) unsalted black beans
- 1 can (240g, 8.5oz) unsalted chickpeas
- 120g (4.2oz) cooked soybeans
- 1 tbsp. dried basil
- 1 tbsp. dried thyme
- ½ tbsp. dried oregano
- 2 tbsps. lemon juice
- 2 tbsps. dehydrated onion flakes
- 3 fresh garlic cloves
- 1 ½ tbsps. reduced sodium tamari
- 80g (2.8oz) store bought date paste OR homemade date paste (optional)
Instructions
- Start with sautéing button mushrooms. For that, finely slice the mushrooms and throw them into a pot. Simply fry them dry, mixing occasionally. It will take about 5 minutes, but water starts to separate.
- At the same time, using another pan or pot, boil or steam sliced carrots for 5-10 minutes depending on the size of the disks.
- Next, let’s throw all the ingredients into a food processor: cooked soybeans (check out my video on how to cook soybeans at home), black beans, chickpeas, soaked dates or date paste, sautéed mushrooms, cooked carrots, raw garlic or garlic powder, onion flakes or powder, dried basil, oregano, thyme, nutritional yeast, lemon juice, and tamari.
-
Process until well combined. It may take some time. Scrape the sides whenever necessary and process again.
Notes
Feel free to use 5 teaspoons of onion powder instead of onion flakes.
If you prefer garlic powder instead of fresh garlic, add about 3 teaspoons.
In case you don’t have date paste, take two Medjool dates, chop them and soak in about 3 ½ tablespoons of water. Then, add the soaked dates along with the water into food processor with the rest of the ingredients. Of course, date paste will combine much better into the hummus.
Instead of date paste you may use other preferred sweeteners e.g., coconut sugar or date sugar.
- Prep Time: 30 minutes
- Cook Time: 10 minutes
- Category: Snacks
- Method: Food processor
Nutrition
- Serving Size: 1/10 of the recipe
- Calories: 124 kcal
- Sugar: 5.3g
- Sodium: 116.56mg
- Fat: 2.1g
- Saturated Fat: 0.3g
- Carbohydrates: 13.7g
- Fiber: 6.2g
- Protein: 8g
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