Easy Black Bean Dip

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!  

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.

Easy Black Bean Dip // Full of flavor but low in calories, fat and sugar!

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.

Healthy and easy black bean dip that's perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips!

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 for 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!

Healthy and easy black bean dip that's perfect for parties, game day or Mexican night. Serve with veggies or tortilla chips!

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.

Easy Black Bean Dip // Full of flavor but low in calories, fat and sugar!

Go ahead and dip in!

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 the fresh carrot chips.

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Easy Black Bean Dip


  • Author: Brittany Mullins
  • Prep Time: 15 mins
  • Total Time: 15 mins
  • Yield: 3 cups 1x

Description

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.


Scale

Ingredients

  • 215 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

  1. 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.
  2. 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.
  3. 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 jalapeño while sautéing 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

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    37 comments
  1. 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! 🙂

  2. 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.

  3. 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.

  4. 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

  5. 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!

  6. That is so cute how you get your recipe’s nutritionals on a nutrition label graphic like that! Very inventive — brava!

  7. Just 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 🙂

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