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Black Bean Hummus

Black Bean Hummus For Heart Health

Jennifer Bliss
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This Black Bean Hummus recipe can be made raw by using sprouted black beans.  For a cooked, whole-foods, vegan option, use cooked black beans or organic canned if you so choose.  As with other hummus recipes, this works well as a dip and/or spread for veggies, crackers, pita bread, or as a condiment on top of sandwiches, subs, pita pockets, wraps, and much more!  Add it to various rice dishes.  Thin it down for a twist on a dressing option, too!

You might ask, what are the black beans benefits?  The black bean (also known to some as the Turtle Bean) is full of fiber, potassium, folate, vitamin B6 and phytonutrient content. (1)  That, coupled with its lack of cholesterol, all support heart health. (1) It’s fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease. (1)  Vitamin B6 and folate prevent buildup of a compound called homocysteine, which can damage blood vessels and lead to heart problems. (1)  The quercetin and saponins in black beans aid in cardioprotection. (1) Quercetin is a natural anti-inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein cholesterol. (1) Research indicates saponins helps lower blood lipid and blood cholesterol levels, and can prevent damage to the heart and blood vessels. (1)

Ingredients:

  • 2 C Sprouted or Organic Canned Black Beans
  • 2 T Lime Juice
  • 1 T Tahini
  • 2 T Minced Garlic
  • 1 t Cumin
  • 2 t Grapeseed Oil
  • 1 t Cilantro
  • Pinch each of Crush Red Pepper and Sea Salt of Choice

Directions:

  1. Put all ingredients into a food processor for a chunkier hummus, or a high speed blender for a creamier hummus.

Sources for this article include:
(1) www.medicalnewstoday.com

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