Healthy and easy black bean dip that takes only 15 minutes to whip up. Perfect for parties, game day or Mexican night. Just serve with veggies or tortilla chips! Â
This black bean dip was created for a Super Bowl party. I’m personally not that invested in the game but I love the snacks, the half-time show and the commercials. And the people, obviously. Hanging with friends is fun no matter what the occasion.
In terms of game day snacks, I’m all about the dips. Guacamole is my #1. If you agree, I highly recommend checking out my healthy guacamole recipe because it’s delicious. But if you’re in the mood for something with a little protein and spiced-up flavor, this black bean dip is where it’s at.
Are Black Beans Healthy?
Yes! Black beans are high in protein and fiber which make them a great addition to any recipe! I love that they’re the base of this dip because they’ll actually fill you up and keep you satisfied instead leaving you with empty calories. If you’re on a weight loss journey, this black bean dip is the perfect snack to keep your health goals on track. This dip is low in calories (less than 70 calories for 1/4 cup) and almost no fat or sugar.
Ingredients in Black Bean Dip
black beans
olive oil
red onion
garlic cloves
spices – cumin, chili powder, sea salt, cayenne pepper
Serve this healthy black bean dip with tortilla chips or keep things super healthy and go with raw veggies like bell pepper, cucumber slices and carrots. I love serving it with fresh carrot chips.
If you try this easy black bean dip recipe, please leave a comment and star rating below. Your feedback on my recipes is so helpful for the EBF team and other EBF readers!
Healthy and easy black bean dip that’s perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips! Vegan and gluten-free.
Ingredients
2 – 15 oz cans black beans, drained and rinsed (reserve 1/4 cup black bean liquid)
1 teaspoon olive oil
1/2 medium red onion, chopped
2 garlic cloves, minced
1 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper
2 Tablespoons tomato paste
2 Tablespoons lime juice
1/2 Tablespoon apple cider vinegar
2 Tablespoons fresh cilantro, chopped + extra for garnish
yogurt or sour cream for topping (optional)
Instructions
Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn’t burn. After about 5 minutes add in the spices (cumin, chili powder, sea salt and cayenne pepper). Toss to combine and continue cooking another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.
Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender. Blend until smooth. Taste and add additional spices, if needed. More salt or perhaps more cayenne pepper if you want the dip to be spicier.
Transfer the dip to a bowl, garnish with extra cilantro and sour cream, if using. Store in the fridge until ready to serve. Leftover can be stored in the fridge for 2-3 days.
Gosh Brittany
This dip is delish. Great to take to work wirh veggie sticks. Will toss some through zoodles and add a dollop of greek yoghurt. This will be a weekly staple. Many thanks Kaz
Can this be frozen after it is made? I make it for my family but they are still getting used to eating beans so we have a lot leftover. I’d love to make a full batch and freeze half for the following week!
I’ve never tried freezing it, but I just did a quick Google search and it looks like bean dip can be frozen so I assume it would be fine to freeze this! Let me know if you try it.
Made this today for friends coming over to wat h the football game. It is delicious!! Everyone loved it! One small change made- I didn’t have any tomato paste so I used salsa instead.
Yay!! I’m so glad this black bean dip turned out well for you, Hannah! Thanks for coming back to leave a comment + star rating. I so appreciate it. 🙂
I made this dip today for lunch! I spread it on flour tortillas,added fresh veggies, and grilled it on the skillet. mmm! it was delicious! thank-you for sharing! 🙂
Oh that seems simple enough, thanks for the recipe! I’ve been meaning to try my hand at using black beans as an ingredient for our dinner this week, but I’ll probably start with fish and work my way up.
That dip looks amazing! I’ve been addicted to a black bean dip that PC makes and have been thinking it can’t be too complicated to figure out. I might have to give your recipe a try! Yum!
I’ve never had the full desire to do the 10k until this year, and sadly, I had to work! : ( But next year, I’m definitely there! Kudos to you for heading to the doctor’s orders as far as your condition! I know it’s hard for me to take a break from exercise/stop doing something that I really like if I get injured or am sick.
I’m a fairly new reader of your blog but I have to say I love it! I just entered the blogging world a few months ago (www.linzinmotion.blogspot.com) and enjoyed tracking my progress training for a half marathon. I live in Harrisonburg at the moment and ran the Monument Ave. 10k this weekend too- what a great event! Thanks for sharing all your great ideas.
This dip looks so good! I’ve been eating hummus for a good solid 3 months and was looking at switching it up… there’s only so much chickpea a girl can handle! I’ll have to give this one a go!
Leave a Comment
Gosh Brittany
This dip is delish. Great to take to work wirh veggie sticks. Will toss some through zoodles and add a dollop of greek yoghurt. This will be a weekly staple. Many thanks Kaz
★★★★★
So glad you’re loving this dip!! Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂
Can this be frozen after it is made? I make it for my family but they are still getting used to eating beans so we have a lot leftover. I’d love to make a full batch and freeze half for the following week!
I’ve never tried freezing it, but I just did a quick Google search and it looks like bean dip can be frozen so I assume it would be fine to freeze this! Let me know if you try it.
Made this today for friends coming over to wat h the football game. It is delicious!! Everyone loved it! One small change made- I didn’t have any tomato paste so I used salsa instead.
★★★★★
Yay!! I’m so glad this black bean dip turned out well for you, Hannah! Thanks for coming back to leave a comment + star rating. I so appreciate it. 🙂
I love this! Black bean dip is a favorite here — and I also make it mild so that everyone can enjoy it. Looks great!
Yay! Thanks Sarah.
Yet another super recipe. Thank you Brittany.
Thank you!!
I’m with you. I love Super Bowl parties for the snacks.
This recipe looks delicious. Thank you! And I want to try that guac too!
Thank you Stacy!! I’m all about the snacks. 🙂
did you use a can of regular black beans or refried black beans?
I used regular black beans.
I made this dip today for lunch! I spread it on flour tortillas,added fresh veggies, and grilled it on the skillet. mmm! it was delicious! thank-you for sharing! 🙂
april showers & may flowers are adorable! and this bean dip looks fantastic!
Oh that seems simple enough, thanks for the recipe! I’ve been meaning to try my hand at using black beans as an ingredient for our dinner this week, but I’ll probably start with fish and work my way up.
That dip looks amazing! I’ve been addicted to a black bean dip that PC makes and have been thinking it can’t be too complicated to figure out. I might have to give your recipe a try! Yum!
That black bean dip looks amaaazing! How do you get the nutrition facts? Is it a program? Very cool!
I use Livestrong.com. You create a recipe by typing in all the ingredients and it calculates the nutrition facts for you.
Congratulations! Be proud of you! 🙂
I’ve never had the full desire to do the 10k until this year, and sadly, I had to work! : ( But next year, I’m definitely there! Kudos to you for heading to the doctor’s orders as far as your condition! I know it’s hard for me to take a break from exercise/stop doing something that I really like if I get injured or am sick.
Hi Brittany,
I’m a fairly new reader of your blog but I have to say I love it! I just entered the blogging world a few months ago (www.linzinmotion.blogspot.com) and enjoyed tracking my progress training for a half marathon. I live in Harrisonburg at the moment and ran the Monument Ave. 10k this weekend too- what a great event! Thanks for sharing all your great ideas.
Lindsey
This dip looks so good! I’ve been eating hummus for a good solid 3 months and was looking at switching it up… there’s only so much chickpea a girl can handle! I’ll have to give this one a go!
Wowzers soo many people! I love running both large and small races, their is something for everyone 🙂
That is so cute how you get your recipe’s nutritionals on a nutrition label graphic like that! Very inventive — brava!
i love those race costumes – so cute!
the black bean dip sounds great, too.
I love black beans and am always trying to find new ways to use them. I can’t wait to try this recipe!
This was my first time being in RVA For the 10K and it was SO MUCH FUN!!! Oh my gosh, it was such a fun race! I can’t wait to do it again 🙂
That bean dip looks delish by the way!
So glad to hear you enjoyed the 10k Liz!!
I love 10k’s! Those are my favorites. Glad you had fun 🙂 The dip looks tasty!
i have an awesome recipe for a cilantro black bean dip that i got from my mom. it’s amazing! yours sounds absolutely delicious too. 🙂
Thanks for sharing the bean dip recipe! Looks great! 🙂
Yum! Black beans and cumin is one of my favorite food combos.