Delicious and nutritious lunches ideas blog post #11: Black bean hummus lunch (Last lunch blog post!)
10/28/2020
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| Black bean leek hummus dip with veggies, crackers and bread! |
This is another great lunch idea that uses a hummus style dip. This time I’m using canned black beans. Black beans are so nutritious, hence a great alternative to chickpeas. I’m also using leeks and swiss chard for texture and nutrition. Once leeks and chard cook nice and soft in chicken stock, I process black beans and the veggies with garlic and olive oil. Lemon juice is always a nice touch to a hummus style dip! 😊
This dip
could also be used as a “healthier” version of refried beans. 😊
Ingredients:
canned black beans (15 oz, drained of liquid), leek (washed and chopped
roughly, about 5 cups), Swiss chard (washed and chopped roughly, about 5 cups),
chicken stock (1 cup), garlic (1-2 cloves), extra virgin olive oil (1/4 cup),
lemon, kosher salt.
How:
1. Sautee leek and swiss chard in oil for about
5 min.
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| Leek and Swiss chard sautéed and simmering in chicken stock |
2. Add chicken stock and simmer the veggies
until soft for about 20 min. (I like to use residual heat whenever I cook in a
cast-iron pan. Just remove pan from heat
and let veggies cook slowly, covered, for about 30 min.)
3. Season to taste.
4. Once leek and Swiss chard mixture cools,
place it in the food processor along with the rest of the ingredients and
process until smooth.
5. This hummus style dip goes nicely with
veggies, crackers, or bread! It can also
serve nicely as a dressing for meat as well.
😊
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| Super easy 'beany' lunch ready to go!! :) |
This
concludes my lunch ideas posts for now.
I will be adding more content in the future, so please check back
periodically. 😊
Hope you
enjoy your lunch today and have a great day!! 😀💗