Black Bean Hummus with Tofu - 3 pts, 22g carbs, 5g fiber

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Black Bean Hummus with Tofu - 3 pts, 22g

carbs, 5g fiber

 

Recipe By :The 12 Best Foods Cookbook

Serving Size : 6 Preparation Time :0:00

Categories : LowerCarbs LowFat

(Less than 30%)

Vegan

 

Amount Measure Ingredient -- Preparation

Method

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1 can black beans -- (15 oz)

1 clove garlic

1/4 cup soft silken tofu

2 tablespoon tahini

1 teaspoon ground cumin

1 tablespoon extra-virgin olive oil

Juice of 1 small lime

Salt and freshly-ground pepper

Ground sweet paprika

 

1. Place the beans, garlic, tofu, tahini, cumin, oil,

and lime juice in a food processor. Whirl until the

mixture is smooth. Season to taste with salt and

pepper.

 

2. Serve in a bowl, garnished with a sprinkle of

paprika. Black Bean Hummus will keep for 4 to 5 days,

tightly covered in the refrigerator.

 

Makes 1 1/2 cups (6 - 1/4 cup servings)

 

S(MC format by Chupa Babi):

" 12.13.07 "

Yield:

" 1 1/2 cups "

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- - - - - - - - - -

 

Per Serving (excluding unknown items): 167 Calories;

6g Fat (29.9% calories from fat); 8g Protein; 22g

Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 9mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean

Meat; 0 Vegetable; 1 Fat; 0 Other Carbohydrates.

 

NOTES : Hummus rates right up there for versatility:

you can serve it with pita chips, corn chips, breads,

crackers, or raw veggies. You can make it into a

lunchtime pita pocket sandwich with sliced veggies and

sprouts, or you can serve a scoop of it alongside

sliced ripe tomatoes for a quick and nutritious

dinner.

 

This is an unusual—and especially good-for-you—version

of the Mediterranean classic, made super-quickly with

canned black beans, tofu, lime juice, and seasonings

in your blender or food processor. 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. And Black Bean Hummus is so flavorful!

This makes a lovely offering for graduation and other

celebrations.

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

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