Black Garlic Umami Hummus (5 Minute Meal Prep!)
You can thank my viral series on Tik-Tok and IG called “5 Minute Meal Prep” for this wildly delicious recipe. In my series, I show simple and easy ways to whip up a 5 minute meal prep that can become a new staple in your fridge for every week to come!
Being plant based, you already know how important it is to have your fridge stocked and ready for a snack attack. My husband and I are constantly eating and one of the main staples in our home is hummus! Why?? Because it’s a savory high protein snack that’s super versatile for almost any occasion or adventure, so whether we are making sandwiches, avocado toast, or just eating raw veggies, hummus goes hand in hand.
I love this recipe so much because unlike a lot of store-bought hummus which can contain lots of oils, preservatives, and fillers, this black garlic umami soybean hummus is oil free, dairy free, and has kombu seaweed which helps improve digestion and reduces our risk for bloating and gas. Plus, black soybeans are a nutrient power house and contain a variety of essential nutrients, including potassium, iron, and magnesium, all while being a high fiber and high protein food.
How much fiber and protein you may ask? There’s about 34 g of protein in 100g of black soybeans, and about 18 g of dietary fiber in 100g of black soybeans! Don’t forget too that black soybeans contain soy isoflavones (phytoestrogens) which can supplement adequate estrogens in women’s bodies that can help avoid having hormone imbalances (and have been shown to reduce your risk of breast and ovarian cancers!). All in all, these littles beans have big benefits, which is why this recipe not only tastes great, but is really great for you too!
This black garlic umami soybean hummus is:
a high fiber and high protein snack
made in under 5 minutes
an oil free hummus
a perfect substitute to soybeans and garbanzo beans
dairy free, gluten free, and refined sugar free
paired with kombu seaweed for better digestion
Love this recipe? Leave a comment below on this blog so you can let others know how yummy it is!
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Makes about 48 oz of hummus or 7-8 servings:
The Goods:
1 large (30 oz) can of Eden black soybeans, drained (or 2, 15 oz cans)
1/4 cup unsweetened plain cashew yogurt
2 tbsp tahini
1 large lemon, juiced
2 tbsp coconut aminos
1 tbsp black garlic paste (or 1 tbsp regular minced garlic)
1 tsp salt
1/2 tsp black pepper
1 cup ice cold water
For the garnish:
1/2 - 1 tsp black salt
1 - 2 tsp lemon zest
The Method:
Simply add everything into a high powered blender except the black salt and lemon zest, and blend for 1-2 minutes until everything is smooth. You may have to use an accelerator stick to get everything moving. (The cold water helps make it cold to enjoy right away, because most people prefer cold hummus, including myself.)
This makes a lot of hummus, so I suggest splitting it in half among two glass lock containers. One for now and one for later!
Garnish both containers with a few pinches of black salt and lemon zest. Cap with a lid and keep in the fridge for 5-7 days.
If serving for a crowd, add everything into a large wide shallow bowl and garnish with a few pinches of black salt and lemon zest then serve immediately while it’s still chilled.
Enjoy with crackers, cucumbers, bell peppers, carrots or your favorite veggies as a snack. Or use as a spread on your favorite sandwiches, avocado toast, or pita bread.
Enjoy this oil free, dairy free, and high protein hummus!
Thanks so much for checking out our recipes! I hope you find something here that satisfies your cravings or encourages you to try something new. Make sure to check back every week to see our new recipes!
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