Healthy and easyĀ 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! Ā
There’s a little event coming up this weekend. Have you heard of it, it’s called the Super Bowl? Ha!
I’m personally not that invested in the game. I mean, fantasy football is over (and I won — woot woot!) so there’s no real reason to be concerned with football anymore. That said, I still like Super Bowl parties — mainly just for 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.
Some recipes call for raw garlic and onion and this is fine, but I think sautĆ©ing the garlic and onion with the spices before processing everything together is essential. It gives the dip a robust flavor instead of the pungent flavor that raw onion and garlic canĀ have.
In terms of spiciness, this version is pretty mildĀ because I wanted for it to appeal to everyone. That said,Ā you can make it spicer by adding additional cayenne pepper or sautĆ©ing a jalapeƱo pepper along with the garlic and onion. I might actually add a jalapeƱo next time I make it because I love spicy!
Last but not least, the nutrition facts for this black bean dip are awesome! It’s low in calories (less than 70 calories for 1/4 cup), has a good amount of protein and fiber, and almost no fat or sugar.
Go ahead and dip in!
Serve this healthy black bean dip with tortilla chips orĀ keep things super healthy and go with raw veggies like bell pepper, cucumber slices and carrots. I love serving it with the fresh carrot chips.
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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. 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.
Notes
If you like things spicer, feel free to add a seeded and chopped jalapeƱo while sautƩing the garlic and onion. Another option is adding more cayenne pepper.
Nutrition
- Serving Size: 1/4 cup
- Calories: 69
- Sugar: 1g
- Fat: 1g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 4g
J3nn (Jenn's Menu and Lifestyle Blog) says
April 3, 2011 at 6:59 pmI love bean dip. That looks really, really GOOD!
Emma (Namaste Everyday) says
April 3, 2011 at 7:08 pmThanks for the recipe, that sounds so yum! I like how it’s smooth (great for sandwiches and such) but I might mix in some corn or something because I like chunks (and black and yellow–for Pittsburgh!)
Eating Bird Food says
April 3, 2011 at 7:09 pmGreat idea Emma!
PB Addict says
April 3, 2011 at 7:30 pmThe april showers/may flowers costumes are a cute idea š I love races where people dress up; makes them so much more fun.
Heather says
April 3, 2011 at 7:42 pmMmm that sounds like the best parts of my favorite dips all combined into one – sounds yummy!
Lauren says
April 3, 2011 at 7:48 pmIt was definitely the weekend for races! Congrats, even though you had to walk, you did AWESOME!! š
That dip sounds incredible.
Alexia @ Dimple Snatcher says
April 3, 2011 at 8:11 pmJust wanted to say that I live in NY, but visited Richmond a couple weeks ago and absolutely loved the city! Have you had Sweet Frog fro-yo?! I am still thinking about Sweet Frog fro-yo!! Anyways, glad to see you’re in Rmond š
Eating Bird Food says
April 3, 2011 at 8:14 pmYes! There is a Sweet Frog 1 block from my house and I’m definitely a regular. š I am addicted to the tart and peanut butter flavors.
Little Miss Fitness says
April 3, 2011 at 8:29 pmThat bean dip looks so good! š Thanks for sharing!
What a beautiful day for a 10K! So jealous!
BroccoliHut says
April 3, 2011 at 9:09 pmYum! Black beans and cumin is one of my favorite food combos.
Abby says
April 3, 2011 at 9:31 pmThanks for sharing the bean dip recipe! Looks great! š
sarah (sarah learns) says
April 3, 2011 at 9:48 pmi have an awesome recipe for a cilantro black bean dip that i got from my mom. it’s amazing! yours sounds absolutely delicious too. š
Jaimie Sintay says
April 3, 2011 at 9:48 pmI love 10k’s! Those are my favorites. Glad you had fun š The dip looks tasty!
Liz @ iheartvegetables says
April 3, 2011 at 10:55 pmThis 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 š
That bean dip looks delish by the way!
Eating Bird Food says
April 5, 2011 at 8:25 amSo glad to hear you enjoyed the 10k Liz!!
Nicole @ Fresh & Fit says
April 4, 2011 at 6:57 amI love black beans and am always trying to find new ways to use them. I can’t wait to try this recipe!
brandi says
April 4, 2011 at 9:20 ami love those race costumes – so cute!
the black bean dip sounds great, too.
Mary Dewey says
April 4, 2011 at 12:02 pmThat is so cute how you get your recipe’s nutritionals on a nutrition label graphic like that! Very inventive — brava!
Sana says
April 4, 2011 at 1:11 pmWowzers soo many people! I love running both large and small races, their is something for everyone š
Lea says
April 4, 2011 at 2:25 pmThis 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!
Lindsey says
April 4, 2011 at 5:14 pmHi 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
Megan says
April 4, 2011 at 7:28 pmI’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.
Stephanie says
April 4, 2011 at 8:49 pmCongratulations! Be proud of you! š
Jamie aka "Sometimes Healthy Living Girl" says
April 4, 2011 at 10:07 pmThat black bean dip looks amaaazing! How do you get the nutrition facts? Is it a program? Very cool!
Eating Bird Food says
April 5, 2011 at 8:24 amI use Livestrong.com. You create a recipe by typing in all the ingredients and it calculates the nutrition facts for you.
Carpensm @ A Life Without Ice Cream says
April 5, 2011 at 9:24 amThat 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!
Lauren @ MRS says
April 6, 2011 at 9:15 pmOh 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.
Sarah @ The Pajama Chef says
April 8, 2011 at 11:01 amapril showers & may flowers are adorable! and this bean dip looks fantastic!
jess says
April 14, 2011 at 2:43 pmI 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! š
Erika says
October 19, 2015 at 3:37 pmdid you use a can of regular black beans or refried black beans?
Brittany Mullins says
October 19, 2015 at 4:00 pmI used regular black beans.
Stacy says
February 2, 2017 at 1:24 pmI’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!
Brittany Mullins says
February 2, 2017 at 5:41 pmThank you Stacy!! I’m all about the snacks. š
Thyrone says
February 2, 2017 at 8:32 pmYet another super recipe. Thank you Brittany.
Brittany Mullins says
February 6, 2017 at 4:07 pmThank you!!
Sarah Walker Caron (Sarah's Cucina Bella) says
February 3, 2017 at 8:32 amI love this! Black bean dip is a favorite here — and I also make it mild so that everyone can enjoy it. Looks great!
Brittany Mullins says
February 6, 2017 at 4:07 pmYay! Thanks Sarah.