If you are a fan of hummus, you have probably tried the classic chickpea hummus. However, have you tried black bean hummus? Not only is it a tasty alternative, but it also has a different nutritional profile. In this article, we will dive into everything you need to know about black bean hummus calories, including its benefits, potential downsides, and how to make it at home.
Table of Contents
What is Black Bean Hummus?
Black bean hummus is a dip that originated in the Mediterranean region and is made from black beans, tahini, lemon juice, garlic, and olive oil. It is a healthy alternative to the traditional chickpea hummus, and it has a nuttier and creamier texture. Black beans are high in protein, fiber, and essential vitamins and minerals, making black bean hummus a nutrient-dense dip.
How Many Calories are in Black Bean Hummus?
One serving of black bean hummus (around 2 tablespoons) has approximately 50-70 calories. However, the calorie count may vary depending on the brand, recipe, and added ingredients. For example, if you add more olive oil or tahini, the calorie count will increase. It is essential to check the nutrition label or calculate the calories if you are making it at home.
Is Black Bean Hummus Lower in Calories than Chickpea Hummus?
Black bean hummus is slightly lower in calories than chickpea hummus. One serving of chickpea hummus has around 70-90 calories, while black bean hummus has 50-70 calories. However, the difference is not significant, and both dips are still low in calories and high in nutrients.
What are the Benefits of Black Bean Hummus?
Black bean hummus is a nutrient-dense dip that has several health benefits, including:
- High in Protein: Black beans are an excellent source of plant-based protein, making black bean hummus a great protein-rich snack or appetizer.
- High in Fiber: Black beans are high in fiber, which aids in digestion, regulates blood sugar levels, and keeps you feeling full for longer.
- Rich in Vitamins and Minerals: Black beans are a good source of essential vitamins and minerals, such as iron, magnesium, and folate.
- May Lower Cholesterol: Studies suggest that consuming black beans may lower LDL (bad) cholesterol levels in the blood, reducing the risk of heart disease.
Are There Any Downsides to Eating Black Bean Hummus?
While black bean hummus has several health benefits, it is essential to note some potential downsides. Some people may experience digestive issues, such as bloating or gas, when consuming black beans. Additionally, some store-bought brands of black bean hummus may contain added sugars, preservatives, or high amounts of sodium, which can decrease its nutritional value. It is crucial to check the nutrition label and ingredients list before purchasing or making black bean hummus.
How to Make Black Bean Hummus at Home?
Making black bean hummus at home is easy and requires only a few ingredients. Here is a simple recipe: Ingredients:
- 1 can of black beans (rinsed and drained)
- 2 tablespoons of tahini
- 2 cloves of garlic
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 1 teaspoon of ground cumin
- Salt and pepper to taste
Instructions:
- Combine all ingredients in a food processor or blender.
- Blend until smooth and creamy.
- Add more olive oil or water if needed to achieve the desired consistency.
- Season with salt and pepper to taste.
- Transfer to a serving bowl and garnish with fresh cilantro or parsley.
What Do People Say About Black Bean Hummus Calories?
The response to black bean hummus calories is generally positive, with many people enjoying the taste and nutritional benefits of this dip. Some people prefer it over traditional chickpea hummus, while others like to switch things up and alternate between the two. However, some people may find the texture or taste to be different from what they are used to with chickpea hummus.
Black Bean Hummus Nutrition Facts
Here is a nutrition facts table for black bean hummus, based on a 2 tablespoon serving:
| Nutrient | Amount |
|---|---|
| Calories | 50-70 |
| Protein | 2-3 grams |
| Fat | 2-4 grams |
| Carbohydrates | 6-8 grams |
| Fiber | 2-3 grams |
| Sugar | 0-1 gram |
| Sodium | 80-120 mg |
Conclusion
In conclusion, black bean hummus is a healthy and delicious dip that is low in calories and high in nutrients. It is a great alternative to traditional chickpea hummus, and it has several health benefits, such as being high in protein, fiber, and essential vitamins and minerals. However, some people may experience digestive issues, and it is essential to check the nutrition label and ingredients list before purchasing or making black bean hummus. Give it a try and enjoy this tasty and nutritious dip!
