• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cookin Canuck
  • Recipe Index
  • 30 Minute Meals
  • Cooking 101
  • Instant Pot Recipes
  • About
  • Subscribe
menu icon
go to homepage
  • Recipes
  • Quick&Easy
  • Instant Pot
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Quick&Easy
    • Instant Pot
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Appetizers

    5-Minute Black Bean Dip Recipe {Healthy Snack}

    Published: Oct 18, 2021 · Modified: Jun 27, 2022 by Dara · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. · 48 Comments

    11165Shares
    Jump to Recipe

    This easy, vegan 5-minute black bean dip is perfect for your next get-together, or keep it on hand for afternoon snacking.

    Black bean dip in a red bowl, on a white plate with tortilla chips.

    This easy black bean dip recipe 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 day munchies.

    This zesty 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 and uses spices found in most pantries. Short prep time is always a welcome bonus!

    WHAT YOU NEED FOR THIS CREAMY BLACK BEAN DIP RECIPE:

    These are the main components of this recipe (affiliate links included):

    • Black beans: The recipe calls for 2 cans black beans, rinsed and drained.
    • Salsa: Use your favorite kind, either homemade or store-bought.
    • Garlic: 3 to 4 cloves, minced before adding to the food processor.
    • Lime juice: Please use fresh lime juice. It really does make a difference to the flavor of the overall dish.
    • Seasoning: Just a bit of cumin and kosher salt does the trick, but feel free to add a dash of chili powder if desired.
    • Water: While many dips call for olive oil, I use water to loosen up the texture. Less fat without sacrificing flavor.
    • Cilantro: If fresh cilantro isn’t your thing, swap in flat-leaf parsley or green onion instead.
    • Many dips call for red onion. I am not a fan of raw red onion and I find that it tends to overpower the flavors in dips like this one. If you feel strongly about adding it, either stir it in at the end or sprinkle a little on top (mince well first).

    See recipe card below for full ingredients list & recipe directions.

    Black beans, salsa and spices in a food processor.

     

    Throw all of the ingredients, except for the cilantro, into a food processor and puree until smooth. Scrape down the sides, add the minced cilantro and pulse briefly to combine. 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. Or add some minced jalapeño pepper.

    The garlic should be minced before adding to the food processor. Even though food processors can do wonders when pureeing most foods, I find that the blade doesn’t always reach the garlic cloves adequately when there are several other ingredients in the processor. The last thing you want is a dip with big chunks of raw garlic!

    Black bean dip in a food processor, with chopped cilantro.

     

    Each ¼ cup serving contains about 80 calories, 0.3 grams of fat, 5.3 grams of fiber and 0 mg of cholesterol. Not too shabby! (Scroll down to the recipe card 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.

    KEEP IN TOUCH
    and receive recipes straight to your inbox!

      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, burritos or tacos.

      Black bean dip in a white bowl with red rim, on a plate with tortilla chips.

      Is black bean dip served hot or cold?

      I typically serve this bean dip at room temperature. However, it’s also fantastic served warm. It can be warmed in the oven, in a saucepan on the stovetop or even in the microwave (use a lower power setting).

      How long does black bean dip last?

      When stored in an airtight container, such as this one, this dip will last 3 to 4 days in the refrigerator.

      Can black bean dip be frozen?

      Yes! And that is a fantastic reason to make a double or even triple batch of this healthy dip. Transfer the mixture to freezer containers or resealable freezer bags in desired serving sizes. Freeze for up to 3 months.

      To defrost, transfer the dip to the refrigerator.

      Other healthy dip recipes:

      Healthy Mediterranean 7-Layer Dip
      Roasted Cauliflower Dip
      3-Ingredient Pesto Yogurt Dip

      Black bean dip in a red bowl, on a white plate with tortilla chips.

      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.
      4.76 from 66 votes
      Print Pin Rate
      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
      • ¾ cup salsa
      • 4 garlic cloves minced
      • 2 teaspoons fresh lime juice
      • 1 teaspoon ground cumin
      • 1 teaspoon water
      • ⅛ teaspoon salt
      • ¼ cup minced cilantro
      Prevent your screen from going dark

      Instructions

      • In the bowl of a food processor, puree the black beans, salsa, garlic, lime juice, cumin, water and salt until smooth.
        Black beans, salsa and spices in a food processor.
      • Add the cilantro and pulse until just combined.
        Black bean dip in a food processor, with chopped cilantro.
      • Serve with tortilla chips or raw vegetables.
        Black bean dip in a red bowl, on a white plate with tortilla chips.

      Notes

      Weight Watchers Points: 0 (Blue - Freestyle SmartPoints), 2 (Green), 0 (Purple)
      Please note that I am not a medical or nutritional professional. I provide nutritional information for my recipes as a courtesy to my readers. It is calculated using the Sparks nutrition calculator and Weight Watchers points are calculated using the Recipe Builder on their site. While I attempt to provide information that is as accurate as possible, you should calculate the nutritional information independently before relying on it.

      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 October 18, 2021.

      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.

      Signature
      11165Shares
      « Apple and Peanut Butter Granola Snacks
      Halloween Deviled Eggs Recipe »

      Want more easy, healthy recipes?

      Subscribe to get the recipes sent straight to your inbox.

        We won't send you spam. Unsubscribe at any time.

        Reader Interactions

        Comments

        1. Mona

          July 01, 2022 at 11:47 am

          5 stars
          We really love this dip. I started making it about a year ago and have probably made it 30 times since then. Thanks for such an easy, delicious recipe.

          Reply
        2. Barbara J. Stephan

          June 30, 2022 at 9:02 am

          3 stars
          Maybe I have weak taste buds or sense of smell but to me this recipe, as is ,was somewhat bland. I added double the amount of spices and lime juice and salsa that the recipe called for and way more salt also. I do realize this is to be a low sodium recipe .

          Reply
        3. Ari

          February 20, 2022 at 3:49 am

          I absolutely LOVE this dip. I’ve made this so many times. But now I’ve joined WW Freestyle and my app says the recipe is 1pt per serving, not ZERO like you have at the end of your recipe. And I doing something wrong, or has the point value changed since your last edit in Oct 2021?

          Reply
          • Dara

            February 23, 2022 at 9:05 am

            Hi Ari, the WW points system has changed again and I haven't had the chance to update the points in all of my recipes. Since the points are so individualized now, I suggest adding the ingredients into WW's recipe builder for accuracy.

            Reply
        4. Bella Adams

          February 18, 2022 at 6:48 am

          5 stars
          This dish is just delicious! There is nothing to add! Thank you for the recipe!

          Reply
        5. Wendi

          January 23, 2022 at 5:15 pm

          5 stars
          Thanks so much for the delicious recipe! I had my heart set on hummus and didn't have fresh tahini. I searched for an alternative and came across your recipe. It's delicious and less fat than hummus, so it's a recipe I'll be using on the regular!

          Reply
          • Dara

            January 24, 2022 at 2:49 pm

            I'm so glad to hear you loved it, Wendi!

            Reply
        6. Nick Pelliccio

          January 07, 2022 at 2:23 pm

          How long can this dip be kept for in the fridge?

          Reply
          • Dara

            January 10, 2022 at 12:45 pm

            It should last for 4-5 days in the refrigerator. Store it in an airtight container.

            Reply
        7. Richard

          December 25, 2021 at 1:46 am

          5 stars
          I would never have thought to put these flavors together but wow this sounds good!

          Reply
        8. Vicky

          October 16, 2021 at 12:37 pm

          5 stars
          Absolutely love this black bean dip. It is now my favorite black bean dip. Thanks for such a wonderful and easy recipe...

          Reply
        9. Annette spencer

          May 29, 2021 at 12:56 pm

          5 stars
          Love the black bean dip delicious thank you for the recipe ⭐️⭐️⭐️⭐️⭐️

          Reply
        10. deepikaS

          September 26, 2020 at 12:09 am

          5 stars
          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...

          Reply
        11. Natalie

          September 13, 2020 at 1:53 pm

          5 stars
          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!!!

          Reply
        12. Debbi

          September 01, 2020 at 11:12 am

          5 stars
          This was fantastic! I'm never buying bean dip again - this was so easy, and so yummy!!! Thank you for this recipe!

          Reply
          • Dara

            September 14, 2020 at 2:56 pm

            I love hearing that! Thank you for commenting, Debbi.

            Reply
        13. Phoenix Cooks

          August 21, 2020 at 1:39 am

          5 stars
          Great recipe! I made it according to your recipe and the taste is great! Everyone in the family liked it.

          Reply
        14. Pepa

          July 20, 2020 at 7:56 pm

          5 stars
          It was so yummy. It was very hard to stop eating it!! Thank you!!!

          Reply
          • Dara

            July 21, 2020 at 10:28 am

            I know the feeling. It's one of my favorite afternoon snacks.

            Reply
        15. Ginny

          May 28, 2020 at 10:34 am

          Sounds great. Going to make it but cut the recipe in half,since it's just me.

          Reply
        16. Rose

          April 07, 2018 at 9:56 am

          5 stars
          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!!

          Reply
        « Older Comments

        Leave a Reply Cancel reply

        Your email address will not be published. Required fields are marked *

        Recipe Rating




        Primary Sidebar

        • Facebook
        • Instagram
        • Pinterest
        • Twitter
        Photo of Dara Michalski.

        Hi there! Welcome to Cookin' Canuck.

        I'm Dara, a Canadian living in the U.S. and sharing my favorite healthy recipes. My cooking motto is that healthy eating never needs to be boring!

        More about me →

        Popular

        • Strawberry Nice Cream
        • Lemon Orzo Salad
        • Sautéed Corn, Zucchini & Blistered Tomatoes Recipe
        • Grilled Halloumi Cheese Recipe

        Footer

        ↑ back to top

        About

        • Meet Dara
        • Contact
        • Work With Me
        • FAQ
        • Privacy Policy

        Newsletter

        • Sign Up! for emails and updates

        Recipes

        • All Recipes
        • Main Dishes
        • Instant Pot Recipes
        • 30-Minute Meals

        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.

        Copyright © 2022 Cookin' Canuck