Tag Archives: Bean

Our Favorite Hummus & Sweet Potato Hummus (2)

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Here are two hummus recipes, the first one is our absolute favorite!

I make this first one at least once per week. I pack it in Ava’s lunch with snap peas or carrot sticks.  

Our Favorite Hummus!!

Our Favorite Hummus!!

Ingredients:

2 (15 ounce) cans chickpeas drained and rinsed – OR – 3 cups cooked chickpeas
1/2 cup tahini 
6 tablespoons fresh squeezed lemon juice
3-4 garlic cloves, pressed
1 heaping teaspoon ground cumin
Salt and pepper – I use a few shakes of Seasonello herbal salt and pepper

INSTRUCTIONS

1. Drain beans and reserve the liquid when you do so OR use cooked beans.

2. Combine beans, along with the other ingredients in your food processor. Use the bean liquid or water to thin it out to your desired consistency. I use about 1/4-1/3 cup water. Adjust seasonings to your liking and enjoy on everything!

Blend ingredients in food processor until it reaches your desired consistency - use bean liquid or water to thin it out.

Blend ingredients in food processor until it reaches your desired consistency – use bean liquid or water to thin it out.

Taste and season to your liking!

Taste and season to your liking!

Our Favorite Hummus!!

Our Favorite Hummus!!

Sweet Potato Hummus

You may have seen this one on my Facebook page. A few people asked for it so I figured I’d better post it before it gets lost!

Sweet Potato Hummus

Sweet Potato Hummus

1 large cooked sweet potato, cut into chunks
1 can or 1 1/2 cups chickpeas (drained and rinsed)
3-4 Tbsp tahini 
1 tsp curry powder
1/4 tsp salt, or to taste (I did a pinch)
Black pepper, to taste
Water or bean liquid 

Place ingredients in food processor, add water or bean liquid while its running until you get the consistency you like. Scrape sides, run again.

Pizza Hummus

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I’ve been trying to make a new hummus flavor each week since we eat so much of it, the plain version gets a little old after awhile. I wanted to try a pizza flavored hummus since we loved the Sun-Dried Tomato & Basil “Cheese” so much. This turned out pretty good! I may use sun-dried tomatoes next time, just to see how that turns out.

Pizza Hummus

Pizza Hummus

* 2 cups garbanzo beans – I used cooked beans but I think you could use about 2 cans worth, drained and rinsed

* 1/2 cup tomato sauce

* 2-3 cloves garlic

* 2 T bean liquid – I use this instead of using oil. Try water instead if you don’t have bean liquid leftover from cooking or canned

* 4-6 Tbsp nutritional yeast

* 1 1/2 – 2  tsp dried oregano

* 1 tsp dried basil

* 1/8 – 1/4 cup fresh basil – I used a little under 1/4 but just add to your liking

* pinch of salt

– Blend all ingredients in food processor until smooth, taste and adjust seasonings to your liking. 

Combine all ingredients in food processor and blend until smooth

First taste…

I think it’s good now!

Ready to eat!

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Easy Black Bean Soup

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Black beans were up next in our bean rotation so I decided to make this soup. It’s super easy to make and pretty darn good! Our toddler loved it! I mixed hers with a little leftover tricolor quinoa to thicken it up a bit.

Easy Black Bean Soup

This recipe is from Whole Foods.com. I love Whole Foods! My hubby calls it “Whole Paycheck” because it’s a little spendy. LOL! I like the salad bar the best! Ah the cold lentil salads, California Quinoa Salad and all the other goodies offered at your fingertips. YUM! I’ll be recreating those salads next so watch for those recipes soon!

Serves 8

Cooking dried beans is low maintenance and a great value. Make sure to plan ahead and allow time for soaking the beans.

Serve with hot sauce or salsa, if you like. I served this with Habanero Sauce… A MUST HAVE ADDITION!! I keep this sauce in the fridge at all times, it’s that good. Our toddler like a little in her food too so if she can handle it, so can you!

Ingredients

1 pound dried black beans (about 2 1/2 cups), rinsed
2 medium onions, chopped
1 large red bell pepper, seeded and chopped
4 cloves garlic, finely chopped
1 tablespoon ground cumin
1 teaspoon ground chipotle pepper
2 tablespoons chopped fresh cilantro
2 tablespoons nutritional yeast
1 tablespoon fresh lime juice
1/2 ripe avocado, chopped

Method

Soak the beans overnight or 6 to 8 hours prior to cooking. Drain and rinse.

In a large pot, bring 1/2 cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and cook, stirring frequently, until onions are translucent and beginning to brown, about 10 minutes. Stir in cumin and chipotle and cook 1 minute, stirring. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1 1/2 to 2 hours, until beans are tender. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Spoon into bowls for serving and garnish with avocado.

Saute onions, peppers and garlic

Add spices, beans and water, cook uncovered for 1 1/2 to 2 hours

Puree 4 cups of soup in a blender - I used my VitaMix (of course!)

Add pureed soup back into the pot - add nutritional yeast, cilantro and lime juice.

Serve with diced avocado and your hot sauce of choice!

Nutrition

Per serving: 120 calories (25 from fat), 2.5g total fat, 0g saturated fat, 0mg cholesterol, 15mg sodium, 20g total carbohydrate (7g dietary fiber, 2g sugar), 7g protein

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Oil-Free Roasted Red Pepper Hummus (AND Plant-Based RD info for you!)

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Ever since we watched the movie Planeat, I’ve been on a quest for a good oil-free hummus! I’ve been making these Kale Sandwiches from that movie about every other day, they’re so good! (Terrible picture, sorry! I was too busy eating the hummus to take a good pic!)

Kale Sandwich with Oil-Free Hummus

If you haven’t already read, we are trying to eliminate all added oils from our diet in an effort to “kick it up a notch” in the health department. I’ve been working with a fabulous plant-based registered dietician, her name is Elisa Rodriguez, RD, LDN and she’s available for online consultations through her website EatUrVeggies.com. So if you’re looking to get your health on track I HIGHLY recommend her!

I used up about 6 cups of chickpeas trying to create a tasty oil-free hummus recipe, this one was a hit!

Oil-Free Roasted Red Pepper Hummus

* 2 cups dried chickpeas, soaked overnight and cooked in pressure cooker (You could use about 3 cans chickpeas, drained and rinsed)

* Juice of 3 lemons, zest of 1 (Hey, I like lemon!)

* 2 roasted red peppers – I used roasted red peppers from a jar (COSTCO) and they were HUGE so maybe use a few more if they are small

* 2 pinches of sumac – great touch but if you don’t have any don’t worry

* 1/2 – 1 tsp salt, to taste

* 1/3-1/2 cup bean cooking liquid (Save from pressure cooking beans) OR use canned bean liquid OR water

* Handful of parsley, to taste

Blend in food processor until smooth and enjoy on sandwiches, pita chips, veggies and whatever else you like!

Yummy!

Easy 3-Ingredient Burgers

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You’ve recently learned how to make burgers out of leftover soup, but how about burgers with only 3 ingredients!?! These are so easy to make and hold together really well, ready for whatever toppings you enjoy most. We like sautéed or raw spinach/collard greens, avocado, red onion, pickle relish and Southwestern Chipotle Sauce or Habanero Sauce (our latest favorite!) served with a side of Sweet Potato Fries.

This recipe calls for HOT beans – I usually cook a pound of beans in my electric pressure cooker and once they are done I assemble these burgers (and save the leftover beans for other things). You can also cook beans in a crock pot, make sure to soak them overnight before you cook them. Make sure to save the water you cooked the beans in when you drain them, helps the burgers stick together better!

3-Ingredient Burgers with Sweet Potato Fries

This is another awesome Melomeals recipe – A.K.A. “The Food Genius” 🙂 I make about 9-10 average sized burgers from this one recipe, enough for leftovers for a few days!

3-Ingredient Burgers

Ingredients:

  • 3 C HOT Beans (HOT means TEMPERATURE) 
  • 2 C old fashioned oats (rolled oats, uncooked) – I’ve used quick oats or rolled oats
  • 1 envelope onion soup mix – I use Lipton or the Sprouts brand packet
  • Hot bean liquid if needed to bring the mixture together – I use about 1/3 cup of bean liquid for a batch of burgers

Method:

  1. Mix everything together
  2. Let mixture cool
  3. form into patties and cook over medium heat in a cast iron skillet for 5 minutes a side

3 Ingredients!

Mix HOT beans with oatmeal and onion soup mix - form patties

5 minutes on each side - use a cast iron skillet if you have one

This one is topped with Habanero Sauce... Yum!

This one topped with Follow Your Heart Nacho Cheese and Habanero Sauce

Chickpea Burger on top of kale and mushrooms

Protein Packed Apple Cinnamon Oatmeal

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This is a great way to use up leftover white beans and add a little more protein and fiber to your breakfast! Sometimes I add raisins, almonds or walnuts and I always top it with fruit!

Protein Packed Apple Cinnamon Oatmeal

This recipe is from Melomeals: Vegan For $3.33 A Day – she wrote it on her Facebook page one morning and I had to try it.

Protein Packed Apple Cinnamon Oatmeal

– 1/2 cup white beans (I use whatever I have left… today it was about 3/4 cup)

– 2 cups water

– 1/2 tsp cinnamon (I use 1 tsp)

– 1/4 tsp nutmeg

– 1 large apple, chopped

– 1/2 cup old-fashioned oats

– 1 Tbsp ground flax meal

– 1/4 tsp vanilla

– Stevia, to sweeten (I use Kal Brand Stevia Powder)

Directions:

1. Blend beans and water until smooth. (I use my magic bullet – it’s fast and cleanup is easy!)

– Add cinnamon, apple and oats to saucepan

– Bring to boil, reduce heat to low and cover – cook for 10 minutes

– Remove from heat, stir in flax and vanilla

– Sweeten with Stevia

Use leftover white beans

Blend in Magic Bullet

Add cinnamon, apples and oats to saucepan with bean water

Bring to a boil, cover and cook for 10 minutes

Add flax meal and vanilla before serving... sweeten with Stevia

Yummy!