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.
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 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!
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 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.
Easy Black Bean Dip
- 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)
- 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.
by Brittany Mullins