Spicy Black Bean & Traditional Chickpea Hummus Recipes

Updated on August 30, 2017
My Bell profile image

Marcelle enjoys preparing delicious meals for family and friends. She especially loves creating original plant-based, vegan recipes.

Try one or both of these easy hummus recipes at your next social event. Traditional hummus recipes blend mashed chickpeas, tahini, lemon, and garlic, but today you'll find so many variations. Included in this article are two healthy and delicious recipes that you and your guests will love–one is traditional and the other spices it up!

Hummus Yesterday & Today

The word “hummus” comes from the Arabic word for chickpeas. Traditionally, hummus is a combination of blended chickpeas, tahini (a sesame seed paste), lemon, and garlic. Early recipes for a hummus-like spread were found in Cairo cookbooks from the 13th century.

Hummus did not make its appearance in the U.S. until the end of the 20th century when Armenian immigrants from Lebanon brought hummus to the U.S. after the Lebanese Civil War. Sales in 2012, for “refrigerated flavored spreads,” a market category dominated by hummus, totaled $530 million with continued growth expected. The popularity of hummus has even spurred U.S. tobacco farmers, facing a steady decline in cigarette sales, to begin growing chickpeas to support demand.

A Healthy Dip

Hummus is a nutrition star compared to many of the spreads and dips that populate grocery store shelves. Chickpeas provide protein, healthy carbs, fiber and polyphenols, a potent antioxidant. Other traditional hummus ingredients add to the benefits. Tahini also provides protein and fiber along with healthy fats, zinc, iron, copper and selenium. Garlic contains an abundance of antioxidants. Extra-virgin olive oil is a heart-healthy fat that also contains polyphenols. A bonus, unhealthy ingredients that are typically found in many other dips and spreads are absent, such as sugars.

You can make your snack or appetizer even more healthy by dipping with fresh veggies or whole-wheat pita bread. Hummus also makes a great healthy spread for sandwiches and wraps.

Dipping Ideas

  • Whole Wheat Pita Bread or Chips
  • Carrots
  • Celery
  • Bell Peppers
  • Broccoli
  • Cauliflower
  • Cucumber
  • Zucchini or Yellow Squash
  • Cherry Tomatoes

Spicy Black Bean Hummus

Alter the spices to create a little more or a little less spice. No need for salt in this hummus. The cumin, pepper, and jalapeno add plenty of flavor and heat.

5 stars from 4 ratings of Spicy Black Bean Hummus Recipe
Prep time: 15 min
Ready in: 15 min
Yields: 8 servings

Ingredients

  • 3 garlic cloves, lightly chopped
  • 1 15 ounce can no-salt-added organic black beans, rinsed and drained reserving liquid from can
  • 1 small jalapeño pepper, chopped
  • 2 tbsp fresh lemon juice
  • 1 tbsp tahini (roasted sesame paste)
  • 1/2 tbsp extra-virgin olive oil
  • 1 tsp ground cumin
  • 1/4 tsp ground black pepper
  • Dash crushed red pepper flakes

Instructions

  1. Process garlic in food processor until finely chopped. Add remaining ingredients and process until smooth. If hummus is too dry, add a small amount of the reserved liquid, one teaspoon at a time, until desired consistency.
Nutrition Facts
Calories 71
Calories from Fat18
% Daily Value *
Fat 2 g3%
Carbohydrates 9 g3%
Fiber 3 g12%
Protein 4 g8%
Sodium 7 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Chop garlic and jalapeño pepper.
Chop garlic and jalapeño pepper.
Place garlic in food processor and process until finely chopped.
Place garlic in food processor and process until finely chopped.
Add remaining ingredients and process until smooth. If the hummus is too dry, add reserved liquid, a little at a time, until desired consistency.
Add remaining ingredients and process until smooth. If the hummus is too dry, add reserved liquid, a little at a time, until desired consistency.

Traditional Chickpea Hummus

Serve this basic hummus alone with cut up veggies and pita bread or pair it with the recipe above for an interesting dip appetizer. Garbanzo beans and chickpeas are the same thing, merely a difference in name. English speaking cultures tend to use the name chickpeas, Spanish speaking people use the name Garbanzo beans. Try spreading this hummus on your next sandwich in place of mayo or spread it on a whole-wheat toasted pita filled with veggies or falafel.

See the table below on how this easy homemade hummus compares in nutrition to store bought brands.

Prep time: 15 minutes

Ready in: 15 minutes

Yields: 8 servings

Ingredients

  • 3 garlic cloves, lightly chopped
  • 1 15 ounce can no-salt-added chickpeas or garbanzo beans, rinsed and drained reserving liquid from can
  • 1 tbsp tahini (roasted sesame paste)
  • ½ tbsp extra-virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tbsp parsley, chopped
  • ¼ tsp paprika
  • ¼ tsp cumin
  • ¼ tsp ground black pepper
  • Dash of paprika, optional

Instructions

  1. Process garlic in food processor until finely chopped. Add remaining ingredients through ground black pepper and process until smooth. If hummus is too dry, add a small amount of the reserved liquid, one teaspoon at a time, until desired consistency. Top with a dash or paprika.

Nutrition Facts

  • Calories 69
  • Fat 3 g
  • Carbohydrates 3 g
  • Fiber 3 g
  • Protein 8 g
  • Sodium 5 mg

Store Bought vs. Homemade Hummus Nutrition

Product
Calories/Fat/Fiber/Protein
Sodium
Garden Fresh Naturals Spicy Cilantro
70 / 5g / 1g / 2g
140mg
Garden Fresh Roasted Garlic Hummus
70 / 6g / 1g / 2g
160mg
Sabre Classic Hummus
70 / 5g / 1g / 2g
130mg
Homemade Chickpea Hummus
69 / 3g / 3g / 8g
5mg
Homemade Spicy Black Bean Hummus
71 / 2g /3g / 4g
7mg
Note: Serving sizes for the brands is 2 tablespoons. Serving sizes for the homemade recipes featured in this article are about 2 1/2 tablespoons.

More Hummus Recipes

Source

Once you have mastered a simple basic hummus, bring some vibrant color and flavor with these easy hummus variations.

  • Roasted Beet Hummus
    Roasted beets add a subtle sweetness. Use a plain cracker or bland vegetable, such as cauliflower, so the flavor of this hummus shines.
  • Spinach & Arugula Hummus
    The arugula adds a peppery kick. It is a healthy alternative to a traditional spinach dip.

Source

Questions & Answers

    Comments

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      • VirginiaLynne profile image

        Virginia Kearney 

        3 years ago from United States

        I love hummus and both of these recipes sound great. I'll have to try them. I really like how you compare them to the other brands. That shows what the difference is when you make your own. Thanks!

      • My Bell profile imageAUTHOR

        Marcelle Bell 

        4 years ago

        Thank you, Indanila! Glad you discovered it.

      • indanila profile image

        Inda Blackwell 

        4 years ago from Hampton Roads

        I have just recently discovered hummus and am in love!! It's so delish! I can't wait to make my own....nice hub!

      • My Bell profile imageAUTHOR

        Marcelle Bell 

        4 years ago

        You are welcome, Jackie, and thank you! Hummus is so easy to make. If you can, please let me know what you think when you make one of the above recipes :).

      • Jackie Lynnley profile image

        Jackie Lynnley 

        4 years ago from The Beautiful South

        Mm, yum I am just getting into hummus dips but never made my own. Thanks for these tasty ideas! I will copy and tuck this away so I don't forget it! ^+

      • My Bell profile imageAUTHOR

        Marcelle Bell 

        4 years ago

        Thank YOU, Rebecca! I'm glad that I've inspired you to make some hummus. It's very tasty. You can purchase the tahini at pretty much any grocery stores these days but you may need to go to the organic aisle.

      • rebeccamealey profile image

        Rebecca Mealey 

        4 years ago from Northeastern Georgia, USA

        I have yet to make hummus, I've mean meaning to, and these tips and photos are definitely motivating me to do so. Thanks!

      • My Bell profile imageAUTHOR

        Marcelle Bell 

        4 years ago

        Thanks, Firstday! My husband and I area also vegetarians. I have so much fun cooking vegetarian meals and making them even more healthy.

      • firstday profile image

        R Beggs 

        4 years ago from Lincoln, Nebraska

        Hey thumbs up here….this is great! I love hummus so this is right up my alley. My husband and I are vegetarians.

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