5-Minute Black Bean Dip Recipe {Healthy Snack}

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

This easy 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 Freestyle SP

4.95 from 17 votes

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Course: Appetizers, Appetizers For Entertaining

Cuisine: American

Keyword: Clean Eating

Prep Time: 5 minutes

Total Time: 5 minutes

Servings: 2 Cups

Calories: 80kcal

Author: Dara Michalski | Cookin' Canuck

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

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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

Weight Watchers Points: 0 (Blue - Freestyle SmartPoints), 2 (Green), 0 (Purple)

Nutrition

Serving: 0.25Cup | Calories: 80kcal | Carbohydrates: 14.7g | Protein: 4.9g | Fat: 0.3g | Saturated Fat: 0.1g | Sodium: 148.3mg | Fiber: 5.3g | Sugar: 0.8g

Tried this recipe?If you make this recipe, I'd love to see it on Instagram! Just use the hashtag #COOKINCANUCK and I'll be sure to find it.

This post was first published on September 24, 2014 and updated on July 9, 2020.

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