Wednesday, April 22, 2009

Black Bean and spinach Humus- Serious Iron on a chip

I don't know what it takes for a dip to be called "humus," if it has to be made with chick-peas, if tahini is required or if any mashed bean of sorts will do.

Not that I care. I call this black bean humus anyway. We are always looking for a way to get more iron in all of us, particularly Helena and so I turned to two of my favorite sources of iron: spinach and black beans. I'll write out the basics of the recipe (if you can call it that) and then share some of the variations I've made as well.

- 2 15 oz cans of black beans, rinsed
- 4 cups or so of fresh baby spinach (or more, I've used almost an entire 10oz container before)
- 2 garlic cloves or garlic powder, minced
- 1/2 tbsp chili powder
- 3 tbsp water
- salt and pepper to taste
- half a bunch of fresh parsley or 1 tbsp dried
- 1/2 tbsp olive oil
- 2 tbsp tahini

Whiz beans in food processor gradually adding water. When beans are pretty smooth begin to add spinach one cup at a time. Add garlic, chili powder, parsley and salt and pepper. Serve with toasted bread, toasted tortillias, tortillia chips, carrot and celery sticks or whatever else strikes your fancy. I should warn you though, this stuff looks like poop. I played that up to the girls and they giggled with their first bites. The gross factor does wear off, I promise and as I type this up I decorated in black bean dip handprint smears by Evangeline and the other girls are around me nibbling on toast pieces dipped in this very thing... well, a variation of it.

The more economical version would be to soak and cook dry beans, divid them into freezer containers by 15 oz (or whatever unit works for you) and just pull those out as you need them. Significant savings.

Variations:

omit the tahini add basil and oregano and double the olive oil.

omit the tahini, olive oil and parsley double the chili powder, add half an avecado (optional, I didn't have one today so I skipped this part) and through in half a bunch of cilantro. A pinch of cyanne is also really good in this one but the girls won't eat that.

In reality I'm not convinced the olive oil is neccessary, I rarely put it in any more.

This has turned out to be a hit with the family, we enjoy it at least once a week and it has been known to be considered a meal a time or two because I consider it a better option than PB&J. It's fast, easy, the kids help and it's extremely high in iron, fiber, protien and just all around goodness. If you give it a try, let me know how yours turns out and any variations you come up with.

1 comment:

  1. Oh wow..I can't wait to make this!

    ReplyDelete