I was thinking hard which recipe should make it to the blog this week. The winner was oil-free black bean hummus with oven-baked carrots and summer squash.
Now, the reason I wanted to highlight my oil-free black bean hummus recipe is its recent popularity among my 5-day whole food plant-based meal delivery program participants. They had it as afternoon snack with cucumber sticks and apparently enjoyed every last bite! It was also really popular at my kid’s kindergarten graduation party where many people asked for the recipe.
I think you’d be interested to know that just yesterday I compared the fat content of my hummus recipes and the conventional store-bought versions. Now, I knew it was not going to be pretty, but it still amazed me that you’d get 50-60% of the calories from fat when consuming a conventional hummus. The problem is they use pure oil just to make the paste more liquid. Instead, you can use water without compromising with the result. It’s good to know that only 20% of calories come from fat when you follow my oil-free black bean hummus recipe. Furthermore, you can make it even leaner by ditching tahini. However, I usually like to add a bit of tahini (not too much though) as it’s a good source of calcium.
My oil-free black bean hummus really looks like the pâté I remember from before I started to eat plant-based. So, it’s safe to offer it to your omnivorous friends and/or family who are not so broad-minded about new foods.
Add a vegetable (beet, eggplant, carrot, potato etc.) to the hummus and you have a complete meal and save yourself from cooking something separately. Try to save some oven-baked veggies (carrots, beets, potatoes, eggplant, summer squash etc.) from dinner, store them in fridge and use in hummus the next day at lunchtime. It’s good to eat something crunchy with hummus, so, you can have bites of fresh or fermented cucumbers, raw carrot or celery.
To sum it up, my oil-free black bean hummus with oven-baked veggies makes a great go-to food item. Furthermore, you’d only need to add some raw salad for a complete meal as the hummus already contains some veggies and good fats. It is suitable for people looking for plant-based, vegan, oil-free, sugar-free, gluten-free and Candida diet friendly options.
- 3 cans unsalted black beans, rinsed and drained
- 1 cup oven-baked carrot
- 2 cups oven-baked summer squash
- ⅓ cup lemon juice
- 1 heaped tbsp. unsalted tahini (or less)
- Himalayan salt and black pepper to taste
- A few handfuls of basil leaves
- A splash of water (if necessary)
Throw all ingredients into blender or food processor and process until homogenous hummus forms. Scrape sides if necessary.
Taste and add salt/pepper if necessary.
Depending on how dry or wet your summer squash
is and weather you are using blender or food processor you might need to
add a bit of water.
- If you can, 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 or other crackers, whole grain bread, pita bread, or tortillas. I especially love it with corn crackers and my fermented buckwheat bread.
- Add it to your Buddha bowl for protein.
- Have some fresh cucumber slices and/or salad leaves on the side and you’ve got yourself a full meal.
- Take some hummus, add a bot of water, salt and pepper and you’ve got yourself a hearty oil-free salad dressing.