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Ceramic bowl of black bean dip, garnished with cilantro and purple onion. A persons hand is holding a tortilla chip with bean dip in front of the bowl. A smaller bowl of round carrot slices, cans of La Croix and some tortilla chips are in the background.

Easy Black Bean Dip


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.


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 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.
  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