Chocolate Hummus
Try this delicious vegan chocolate hummus recipe. It’s an ideal chocolate dip for strawberries during strawberry season, or apple slices, bananas, pretzels or crackers.
You all know I love sneaking beans into recipes. Beans are a super food, meaning they have so many health benefits! Most children, especially, are not good at eating large amounts of beans, but they are likely to dip a strawberry or apple slice into a chocolate dip. They’re also likely to eat a Chocolate Chip Cookie that has beans in it, or a Cookie Dough Ball, or even ice cream made with chickpeas!
This chocolate hummus is a really yummy way to eat beans and fruit. It’s a treat that’s light but tastes indulgent at the same time. I hope you try it and love it!
What if Beans Make me Gassy?
Beans have unique varieties of fiber that are great for your gut health. Those who don’t eat beans often do not have gut bacteria that’s used to breaking that fiber down, so they may feel gassy and uncomfortable after eating beans. The worst thing to do in this situation is avoid beans completely, as that will never improve the situation. If beans make you gassy or bloated, add small amounts of beans to your meals as often as possible (ideally one tablespoon, three times a day). Add a tablespoon of beans to your breakfast smoothie (you’ll never know they’re in there). Add a tablespoon of beans to a salad, pasta, soup, or snack on some crispy chickpeas. Add a tablespoon of beans to your dinner somehow. Doing this over time will adapt your gut bacteria, and soon you’ll be able to eat larger amount of beans with no distress. This podcast episode by Joel Fuhrman “The Truth About Gut Health” can give you even more details.
The Amount of Added Sugar in this Chocolate Hummus
I usually try to keep added sugar to 1/2 cup maximum in my dessert recipes, but this one required more. You can use dates (which don’t count as an added sugar since they are a whole food), but I found this to be the most appealing and crowd-pleasing using coconut sugar. Dates and even maple syrup or honey can somehow disappear into the beans and be hard to show up and taste sweet. I tried using less sugar and it just felt disappointing and too bitter to me. The way it’s written is SO good! Feel free to start with less added sugar if you’d like though, depending on your taste buds!
Other Sweet Hummus Recipes
I also have a sweet pumpkin hummus that is also scrumptious! Check out this Pumpkin Cookie Dip that tastes like a pumpkin cookie!
Another sweet dip that uses NO BEANS is my very popular Peanut Butter Pumpkin Dip. It’s so yummy with fresh crisp apples in the fall, but we make it all year round, honestly! It’s yummy on pancakes, waffles, toast and even celery, too.
Chocolate Hummus
Equipment
- food processor
Ingredients
- 1 15-oz can black beans (or garbanzo beans)
- 1/3 cup cocoa or cacao powder
- 1/4 cup almond butter (or peanut butter, tahini, or other nut/seed butter of choice)
- 1/8 tsp salt
- 1 tsp vanilla extract
- 3/4 cup coconut sugar* (or 1 cup soft Medjool dates or soaked dates)
- 1/4 cup plant milk
- 1/4 cup chocolate protein powder (optional--will affect flavor)
- 1/4 cup walnuts (optional--for the health benefits!)
Dippers
- strawberries
- sliced apples
- banana chunks
- pretzels or pretzel chips
- crackers or pita chips
- graham crackers
Instructions
- Combine all the ingredients into the bowl of a food processor or blender and process until very smooth. Add a little more milk if you'd like it thinner. It will thicken over time as the beans absorb some liquid.If using dates, blend them with 2 tablespoons water and the 1/4 cup milk first, then add the remaining ingredients. Blend until very smooth. Taste and add additional sweetener of some sort, if needed (such as stevia or maple syrup).If using a blender instead of food processor, you'll probably need to add 1-2 tablespoons extra water or plant milk to help it blend.
- Scrape into a bowl, and garnish with chopped nuts, chocolate chips, or shredded coconut if desired. Surround with your dippers of choice and enjoy!
- This can be frozen and thawed out.
Notes
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Hi Faith,
I absolutely love your creative twist on incorporating beans into desserts this chocolate hummus is such a fun and approachable idea, especially for little ones who might shy away from legumes. The pairing with strawberries and apples sounds delightful, and I appreciate your honesty about the added sugar balance. Also, your tip on slowly introducing beans for better gut tolerance is such a smart, practical approach thank you for including that! Can’t wait to try this with my kids (if I don’t eat it all first!).