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

http://dailytiffin.blogspot.com/2007/07/superfood-allium-family.html

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.