This Black Bean Dip is the perfect dish to make in a flash for a quick and healthy snack.
This black bean dip is so quick, easy, and versatile. And did you realize just how nutritious it is?! It’s ready in minutes, it’s practically guaranteed to be delicious, and it’s low-calorie, too. But that’s not all. It’s inexpensive as well!
Mix up a batch of this black bean dip for your next get-together, or as a snack while you’re fixing dinner. This is a great appetizer dish, along with your favorite chips and a selection of veggies for dipping.
You’re going to love the simple goodness of this recipe. It’s a great starter recipe for someone who is not very experienced in the kitchen, and it’s a great one to customize with more or fewer ingredients, like half a jar of salsa mixed in. You don’t even need to blend it up if you don’t want to. You can mash it a little with a potato masher or leave the beans whole so it’s more like salsa or Pico de Gallo.
Is Black Bean Dip Healthy?
This is very healthy! After all, it’s just veggies and spices, so it’s low-calorie, high-fiber, and very delicious. Since you’re using canned beans, consider the sodium content if you have someone who needs to limit sodium. Otherwise, swap to dried beans that are soaked overnight, and contain no added ingredients.
You can also make this dip even healthier with your customizations! You can skip the jalapeño, or add more, depending on the heat factor you’d like. The fresh lime juice can be replaced with apple cider vinegar or rice vinegar if needed. You could even add in other minced veggies like sweet peppers or banana peppers. And a mashed avocado will cool it down a bit if you’ve made it too spicy, while providing extra healthy fats, too.
Why use black beans for dip?
Black beans are perfect for dip, simply because they don’t taste as earthy as some other beans, and they don’t have a thick skin that can interfere with how smooth the dip is. The flavors of the vegetables and herbs will shine through thanks to the more neutral black bean flavor. Plus, they’re inexpensive and widely available, so you can make this dip all year round.
INGREDIENTS
- 2 cans (15 ounces each) black beans, drained and rinsed
- 1/2 cup yellow onion, chopped
- 1/4 cup fresh cilantro, chopped
- 1 clove garlic, minced
- 1 small jalapeño, seeds removed and diced
- 2 tablespoons fresh lime juice
- 1/4 teaspoon ground cumin
- 1/4 teaspoon chili powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
INSTRUCTIONS
Prep
Combine ingredients together.
Blend
Blend until smooth, or until it reaches desired texture.
Serve
Adjust seasoning, and serve chilled or at room temperature.
Devour!
FAQs & Tips
This is easy to make ahead and store in an airtight container in the refrigerator, and it will last for up to 5 days. Serve cold, or heat it up on the stove until it’s warmed through. You can also freeze this dip in a freezer-safe bag for up to 3 months, just thaw in the refrigerator overnight before serving.
If you’re following a low-FODMAP diet, you can probably tolerate 1 tablespoon (around 40 grams) of canned black beans, so about 2 to 3 tablespoons of this dip should be fine.
Just be aware that they are high in oligosaccharides, which can trigger digestive discomfort in people sensitive to FODMAPs. To reduce FODMAP content further, use canned black beans, and rinse and drain them well to reduce the amount of oligosaccharides responsible for digestive issues.
There are several beans that will work well as a substitute for black beans. Hummus is often made from chickpeas, white beans, or cannellini beans, so those are all a good bet to start with. Pinto beans are often used in place of black beans as well. All will lend just a slightly different flavor, texture, and nutritional profile.
Serving Suggestions
Along with your black bean dip, set out a bowl of Street Corn Salad Esquites and some Chile Con Queso for the ultimate dip platter. I also love to serve it with some Mexican Rice and a Grilled Corn Salad with Tomatillos.
This dip is also the perfect addition to your next Taco Salad or in your Fish Tacos, Mushroom Tacos, or Breakfast Tacos. Offer Mexican Martinis on the side for an extra-special event.
Black Bean Dip
Ingredients
- 2 cans 15 ounces each black beans, drained and rinsed
- 1/2 cup chopped yellow onion
- 1/4 cup chopped fresh cilantro
- 1 clove garlic minced
- 1 small jalapeño seeds removed and diced
- 2 tablespoons fresh lime juice
- 1/4 teaspoon ground cumin
- 1/4 teaspoon chili powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
Instructions
-
Combine all ingredients in a food processor or blender. Blend until smooth.
-
Taste and adjust seasoning as needed. Serve immediately or chill until serving.
Nutrition
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