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Thursday, July 19, 2007

Black Bean Hummus and the Wrap

Black beans are one of the 12 best foods for us to eat, since they rank at the top of the legume family for antioxidants, and are high in folates. Eating them helps lower cholesterol and LDL levels, reduces cancer risk, and scavenges free radicals.



Here is the Black Bean Hummus I love and it's not just a dip, actually you can use it as a spread for veggie wraps. Tastes delicious and it's a healthy substitute for the fat laden mayonnaise and the cream cheese spreads.

For the hummus:
1 cup black beans cooked, or 1 can (15 oz) drained
1 tbsp tahini
4 tbsp lemon juice
1 tbsp olive oil
1 clove garlic, minced
salt to taste
black pepper to taste
1/2 tsp cumin
1/2 tsp paprika (optional)
handful of cilantro leaves

Combine all the ingredients in a processor and process till smooth.
You can adjust the salt, lemon juice, and the spiciness according to your taste.
I ate some with my usual corn chips and below is the recipe for the wrap.


1 flour tortilla (10")
4-5 thin slices of cucumber
2 tbsp of black bean hummus
1 red radish thinly sliced
3 slices of tomato (thinly sliced)
1/4 cup of thinly shredded lettuce
baby spinach leaves (optional)
3-4 black olives chopped
sliced pickled jalapeno (optional)
thinly sliced onion (optional)


I have listed the above veggies optional as it is up to you, what kind of veggies you want in your wrap. Either you can have all or may be some of them.

Warm the tortilla in the microwave.
Spread the hummus on the tortilla and arrange the veggies in layers and then wrap the tortilla like the way you do a burrito.

You can add hot sauce, maybe mustard or wasabi (made from horseradish) to the wrap to jazz it up a bit.
Here's the link to the article that I contributed to Meeta's Daily tiffin blog
you will find the article on superfoods every month contributed by me on daily tiffin blog.
Don't miss it.
I will soon be practicing as a Holistic Nutritional consultant! yeahhhh!! hopefully.
I have few months left to my graduation in B.S in Holistic Nutrition.

14 comments:

Priyanka said...

Thats a nice recipe. Thanks for sharing.

Laavanya said...

I love black beans. Normally make quesadilla with that and some roasted vegs. Must try your hummus. Thanks!

Asha said...

I make Enchiladas and beans and rice with Black beans too,very flavorful beans to use in the Mexican dishes.Wrap with Wasabi sounds great!:))
Congratulations on your graduation,good luck as well.

Cinnamon said...

The black bean Hummus looks delicious, and idea as a spread for wraps is good
Advanced congrats on your Graduation!!

musical said...

Hey Pintoo, thats a great one! Can't wait to try it!

Congratulations on your graduation and best wishes for everything :).

Foodie said...

Thank you Priyanka, Lavanya, Ashaji,cinnamon, and musical for your comments and the congratulations wishes.
Hugs
Pintoo

Jyothsna said...

Great idea! never used black beans, but shd try now. Good luck with our graduation!

Meeta said...

Lovely recipe. WHy I never thought of using black beans as an alternative I will never know. Sometimes you need to be hit on the head LOL! Thanks for your contribution to the DT. I love your articles.

Kajal said...

WOW.....With black beans recipe.....I also made one curry with white beans.....But your curry looks delicious with wrap. I never try to make wrap at home but after your delicious looks of wrap.....I can’t wait for that....Thanks for sharing my dear.:))
I mail you today.:))
Kajal

ayseyaman said...

Hi !
I love hummus,too! I like to cook with chickpea but next time I remember your post! :)
Black bean hummus looks yummy!

pavandeep said...

hey, let me know how the brownies turn out. do you have a recipe for an eggless spinach dip, or something similar?

Cynthia said...

Thanks for reminding me that once I stick to the principles of it, I can make hummus with black beans or other pulses. Duh - why did I not think of that before.

Betty C. said...

How I love black beans. Unfortunately they are rather difficult to find where I live in France -- at least in their canned form, which is so practical.

Rachna said...

hey this is new for me... we dont get black beans in africa... maybe i havent looked... is yur name pintoo?