February 13, 2021

Chocolate hummus- no oil, vegan, gluten free.

Spread the taste

Hummus is the super healthy dip made traditionally from chickpeas, along with sesame, garlic, lemon juice and olive oil. Its origins in middle eastern world, go all the way back to 13th century. Low carb and fat with high protein and fiber, hummus is hands down the dip to choose instead of options like mayonnaise or ranch. If you are looking to make hummus to pair with veggies and is oil free, check this out https://myfoodbliss.com/no-oil-homemade-herby-hummus-wholefood-plant-based/

But what if we can have a sweeter, creamy hummus for the dessert?

Let’s get to know navy beans first. Compared to garbanzo beans, navy beans have more protein and fiber but less overall calories. 1 cup navy beans have 15 g protein and 19 g fiber with 255 calories. While, garbanzo beans have 12 g protein, 11 g fiber , 286 calories in one cup. The addition of almond butter adds healthy fats and more calories to this recipe. Hence, I chose lesser calorie beans as the base. Plus, the neutral color and taste compared to chickpeas made me pick navy beans for this recipe. Navy beans are available in super markets, groceries, especially in the bulk section. Navy beans are a good source of potassium, magnesium ( caution, if you have kidney disease).

Fun fact- Navy beans are actually white in color and were commonly eaten by sailors. That explains the origin of the name- ‘navy beans’.

This creamy chocolate hummus is sweet enough with no refined sugars. A whole food plant based dip that is super nourishing and comforting.

Remember that soaking legumes, enhances bioavailability of nutrients, and minimizes bloating. So try to plan ahead, if using raw beans. Alternatively for a quick version, use canned beans that are well drained and rinsed.

Chocolate hummus- no oil, vegan and gluten free

A legume based, creamy hummus with no refined sugars, makes a filling, healthy dessert dip.

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Prep Time 4

Cook Time 30

Course Side Dish

Servings 4 people

Equipment

Pressure cooker or instant pot if using raw beans
High speed blender

Ingredients

1 cup navy beans – soaked for at least 4 hours in water can substitute 1 cup canned garbanzo beans if preferred
2 Tbsp almond butter unsweetened
3-4 tsp maple syrup ( per your taste preference)
3 pitted fresh dates soaked in warm water for 15 min
3 tsp raw cacao powder
1 tsp vanilla extract
4 tbsp soy or almond milk
pinch of salt

Instructions

Cooking the beans

Whenever using raw beans, soak them for atleast 4 hours, if possible overnight. Drain the water. Put the beans in a bowl that can be placed in a pressure cooker or instant pot. If using stove top pressure cooker, cook the beans for 3 whistles and let the pressure release by itself.
If using instant pot, add about 2 cups water in instant pot. Place the bean bowl in the instant pot and pressure cook for 10 min on high. Let it automatically cool down and then open the instant pot.

Blending

In a blender jar, now add the beans, followed by soaked dates, almond butter. Blend till a smooth paste.
Now add the cacao powder, maple syrup, vanilla extract, and salt. Blitz it for 20 sec.
*If you have a love for cinnamon, add a pinch of cinnamon powder too.
Then add plant based milk, little by little to get the consistency of your choice. I like to keep it slightly thick, as more drippy texture usually creates mess in kitchens with kids.