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Tuesday, June 10, 2008

Any-bean hummus good for your heart

Beans -- they're good for your heart. And they all make delicious hummus. Use Lima, kidney, or black beans to make hummus of many different colors and lots of soluble fiber for your heart. Even more soluble fiber than chickpeas.

Hummus makes a good dip for vegetables, and a great sandwich spread. Try a tablespoon or two in a whole wheat pita with some lettuce and tomato. I found a Black Bean hummus recipe in the bigoven archive. It features olive oil, high in mono-unsaturated fat. You could reduce the oil by half if you wished, and increase the lime juice to keep it moist...

Black Bean Hummus

Try this recipe with any kind of beans, canned or home-made in the pressure cooker.

Recipe By:
Serving Size: 8
Cuisine: Uncategorized
Main Ingredient: Beans
Categories: Vegetarian, Vegan, Summer, Boating, Appetizers

-= Ingredients =-
16 oz Black beans
1 tb Tahini
3 tb Olive oil
1 Lime juice
2 clove garlic
Salt & pepper ; to taste
1 ts Ground cumin

-= Instructions =-
In a food processor, combine all the ingredients & process till smooth. Cover & refrigerate till ready to use. Bring to room temperature before serving.
From Geminis MASSIVE MealMaster collection at www.synapse.com/~gemini

(Nutritional Analysis assumes beans cooked without salt, no additional salt added)
Serving: .27 cups (71g), Calories: 136: Fat: 6g : Sodium: 204mg
Protein: 6g, NetCarbs: 10, K: 227mg
SatFat: 1g, PolyFat: 1g, MonoFat: 4g, Chol: 0mg
TotCarbs: 15g, Fiber: 5g, Sugars: 0g
Calories: 42.0% from fat, 29.4% from carbohydrates 04.4% from protein

DASH: Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish: 0.0: Seeds: 0.8: Fats: 1.1: Sweets: 0.0
USDA: Vegetables: 0.0: Fruits/Juices: 0.0: Dairy: 0.0: Grains: 0.0: Meat/Fish/Seeds: 0.8: Fats: 1.1: Sweets: 0.0