Healthy and easy black bean dip that takes only 15 mins. Perfect for parties, Mexican night or game day. Serve with veggies or tortilla chips!
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 has almost no fat or sugar.
Ingredients in Black Bean Dip
black beans – I used canned black beans, but feel free to cook your own from dry beans.
olive oil – just a little healthy fat to sauté with.
red onion – gives the dip some zesty flavor, but you can use a white or yellow onion if you prefer.
garlic cloves – adds the perfect amount of savory flavor to the dip. I used two cloves in this recipe, but you can use more or less depending on your preference.
cumin, chili powder, sea salt, and cayenne pepper – to give the black bean dip some spice & flavor! Omit the cayenne pepper if you don’t like spicy.
tomato paste – another flavor component! If you don’t have tomato paste, you can use ketchup, the dip will just be a little sweeter.
lime juice – freshly squeezed lime juice is best! 1 lime will get you about 2 Tablespoons of fresh juice.
apple cider vinegar – the benefits of ACV outweigh the benefits of white vinegar and the flavor profiles are super similar.
fresh cilantro – I love the addition of fresh herbs, and cilantro pairs beautifully with these southwestern flavors.
yogurt or sour cream – optional, for topping!
Some recipes call for raw garlic and onion and this is fine, but I think sautéing 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 can have.
In terms of spiciness, this version is pretty mild because I wanted it to appeal to everyone. That said, you can make it spicer by adding additional cayenne pepper or sautéing a jalapeño pepper along with the garlic and onion. I might actually add a jalapeño next time I make it because I love spicy!
What Do You Serve With Bean Dip?
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.
215 oz cansblack beans, drained and rinsed (reserve 1/4 cup black bean liquid)
½medium red onion, chopped
2garlic cloves, minced
½Tablespoonapple cider vinegar
2Tablespoonsfresh cilantro, chopped + extra for garnish
yogurt or sour cream for topping, optional
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.
If you like things spicer, feel free to add a seeded and chopped jalapeño while sautéing the garlic and onion. Another option is adding more cayenne pepper.