This easy, vegan 5-minute black bean dip is perfect for your next get-together, or keep it on hand for afternoon snacking. 80 calories and 0 Weight Watchers SP
This easy black bean dip fits right in with my healthy living goals. You see, I’m a snacker, through and through. If I’m going to lose all control of my food willpower, it’s going to happen between meals. Darn those cheese and crackers!
This lack of self-restraint hits hardest when I’m sitting on my butt…watching TV, reading, working on the computer. So, when football and hockey season ramp up, I know that I’m in serious trouble if I don’t have a plan for our game time munchies.
This easy black bean dip recipe (or any of my favorite Healthy Dips for Entertaining & Snacking) fits the bill on three levels – easy, healthy and delicious. And even better, it takes about 5 minutes to make. Serious bonus!
How to make black bean dip:
Throw all of the ingredients into a food processor and puree until smooth. That’s it!
A couple of tricks to remember. First be sure that the canned black beans are drained and well rinsed. Dump the content of the can into a fine mesh sieve and run it under cold water, shaking slightly so that the beans are well rinsed. Once the water is off, shake some more to drain the beans.
One of the ingredients in this easy black bean dip is salsa. Be sure to use a salsa that you love. If the salsa tastes great on its own, then it will be perfect for this dip. Do you prefer some zip in your dip? Choose a medium or hot version.
Is black bean dip healthy?
Each ¼ cup serving contains about 80 calories, 0.3 grams of fat and 5.3 grams of fiber. Not too shabby! (Scroll down to the recipe for more nutritional data.)
According to Medical News Today, black beans are a good source of fiber, potassium, Vitamin B6, selenium, iron, magnesium, calcium and zinc. These various nutrients can have a positive effect on heart health and gut health, as well as other various health concerns.
How to serve bean dip:
Dipping: Raw veggies (carrots, celery, red bell pepper, cucumber), homemade baked tortilla chips or crackers (my favorite are sweet potato crackers) are all good dippers.
Spreading: Use it in place of hummus in my Vegan Hummus Avocado Sandwich or spread inside Grilled Vegetable Enchiladas or burritos.
Other healthy dip recipes:
Healthy Mediterranean 7-Layer Dip {Cookin’ Canuck}
Roasted Cauliflower Dip {Cookin’ Canuck}
Healthy Avocado Cilantro White Bean Dip {Peas & Crayons}
Healthy Spinach Artichoke Dip {Skinny Fitalicious}
5-Minute Black Bean Dip Recipe
Ingredients
- 2 (14 oz. each) cans low-sodium black beans, drained & rinsed
- 3/4 cup salsa
- 4 garlic cloves minced
- 2 teaspoons fresh lime juice
- 1 teaspoon ground cumin
- 1 teaspoon water
- 1/8 teaspoon salt
- 1/4 cup minced cilantro
Instructions
- In the bowl of a food processor, puree the black beans, salsa, garlic, lime juice, cumin, water and salt until smooth.
- Add the cilantro and pulse until just combined.
- Serve with tortilla chips or raw vegetables.
Notes
Nutrition
This post was first published on September 24, 2014 and updated on July 9, 2020.
Disclosure: I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
deepikaS
Absolutely delish! It disappeared in not time, I added 1 tbsp. sour cream as well. Topped with shredded cheese and put under the broiler for 2-3 mins and topped with diced tomato. Used all organic ingredients as well as the Quinoa Chia Seed Organic Chips from Costco. Sooo good…
Natalie
Stumbled across this yesterday and I made this dip with dinner tonight. My husband and I agreed we will be having this weekly! It’s sooo easy and sooo delicious! I did mine with different snacks instead of other crackers and it was perfect! Thank you for this recipe!!!
Debbi
This was fantastic! I’m never buying bean dip again – this was so easy, and so yummy!!! Thank you for this recipe!
Dara
I love hearing that! Thank you for commenting, Debbi.
Phoenix Cooks
Great recipe! I made it according to your recipe and the taste is great! Everyone in the family liked it.
Pepa
It was so yummy. It was very hard to stop eating it!! Thank you!!!
Dara
I know the feeling. It’s one of my favorite afternoon snacks.
Ginny
Sounds great. Going to make it but cut the recipe in half,since it’s just me.
Rose
Hi, I don’t know if you’ve had Mad Mexican black bean dip, but it’s my favourite…or rather WAS my favourite until I stumbled onto this recipe! The Mad Mexican stuff is delicious, but expensive, and I was looking for a knock off recipe. I made your dip and it’s almost exactly like it!! At first I thought 4 cloves of garlic sounded like a bit much, so I used only 3. You were right, though, and I ended up tossing another clove into the mix. I did find I had to use more salt, lime, and coriander than specified, and I also added a few pieces of diced jalapeno and some chipotle hot sauce. But wow, a really, really delicious dip and my new go-to. Thank you!!