This awesome and easy black bean dip takes only 5 minutes to throw together. Bring it to your next get-together or keep it on hand for afternoon snacking. 80 calories and 0 Weight Watchers Freestyle SP
This easy black bean dip fits right in with my healthy living goals. When I first started including nutritional data and Weight Watchers points with all of the recipes on Cookin’ Canuck, it was purely for selfish reasons. The My Fitness Pal app and I were best buds and it was easier to satisfy my app buddy’s demands for calorie and fat information if it was right at my fingertips. Not to mention the fact that being aware of the nutritional counts in all of my recipes kept me on the straight and narrow.
You see, I’m a snacker, through and through. If I’m going to lose all control of my eating and willpower, it’s going to happen between meals. Darn those cheese and cracker!
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 season ramp up, I know that I’m in serious trouble if I don’t have a plan for our game time munchies. There has to be flavor, there has to be healthy options and I have to know how many calories I’m consuming.
This easy black bean dip recipe fits the bill on all of those levels. And even better, it takes about 5 minutes to make. Serious bonus!
The trick is this…use a salsa that you love. Do you prefer some zip in your dip? Choose a medium or hot version. If the salsa tastes great on its own, then it will be perfect for this dip.
Throw everything in the food processor, puree until smooth and serve up the dip with tortilla chips (baked or otherwise), multigrain crackers or raw veggies.
And that nutritional data? How about 80 calories, 0.3 grams of fat and 5.3 grams of fiber per 1/4 cup serving. Not too shabby! (Scroll down to the recipe for more nutritional data.)
Other healthy game day recipes:
Cookin’ Canuck’s Mini Avocado & Hummus Quesadilla {Healthy Snack}
Cookin’ Canuck’s Roasted Shrimp with Rosemary, Garlic & Lemon
Happy Food Healthy Life’s Vegan Spinach & Artichoke Dip
Eat Yourself Skinny’s Turkey Chili
Slender Kitchen’s Healthy Baked Sweet & Spicy Wings
5-Minute Black Bean Dip Recipe
Ingredients
- 2 14 ounce cans of 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
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.
Rachel Cooks says
Sep 24, 2014 at 5:02 amOooh this is a must-try! With N not able to eat tahini, I’m always very nervous about having traditional hummus in the house.
Taylor @ Food Faith Fitness says
Sep 24, 2014 at 5:34 amWe are major snackers here too, and 80 calories? YOU WIN!
I just bought some black beans on a random bean buying whim. Now, I know why. Pinned!
Kaitlin @ TheGardenGrazer says
Sep 24, 2014 at 6:17 amPerfect timing!! I was looking for something new to make for football this weekend and this is definitely it! LOVE black beans, thanks Dara! 🙂
Meagan+@+A+Zesty+Bite says
Sep 24, 2014 at 6:58 amI love that you made your own dip and its so easy.
Cassie Sue says
Sep 24, 2014 at 3:53 pmI made a dip similar to this once for my kid’s Halloween party and called it “black bug dip” and had chips and carrots and other goodies to eat it with. All the kids freaked out and no one would eat it. LOL! More for me to eat later, but I guess the name was a little too freaky for them. Just thought it was too funny not to share.
Sandy @ All Cooked UP says
Sep 25, 2014 at 12:28 amThis is so simple and looks like it would be a big hit for the family. Chips and salsa is a mainstay in our home and this bean dip will mix it up a bit.
Brooks says
Sep 25, 2014 at 5:01 pmDara, saw this dip on Instagram and I had to come over for a closer look. It looks scrumptious and I love how easy it comes together, lean and clean. You’re looking terrific!
Gwen+@SimplyHealthyFamily says
Sep 25, 2014 at 5:32 pmI don’t count calories but I do appreciate the nutrition info! Would sprinkling some chopped tomatoes and Cotija cheese on this and calling it dinner be acceptable? 🙂
Shelley@TwoHealthyKitchens says
Sep 25, 2014 at 9:50 pmLove this! I’m a snacker, too … so it’s really important to me that I have great, healthy options on hand all the time! It keeps my energy levels up, and I’m not famished and overeating by mealtimes. But again, HEALTHY options are totally the key! And this dip is just perfect for that! Packed with flavor and nutrition … and so darn easy! Pinning for sure! (And too bad I don’t have just a little of it for a quick late-night snack right now! 😀 )
Anna @ Crunchy Creamy Sweet says
Sep 26, 2014 at 5:26 amI love how easy this dip is! Can’t wait to try it!
Rachel+@+Baked+by+Rachel says
Sep 26, 2014 at 5:39 amThis is perfect for the weekend! Love how quick this dip comes together too!
Susan says
Sep 28, 2014 at 3:06 pmThis dip sounds wonderful. We snack regularly and deliberately. This would make for a nice change of pace. I’m grateful for the nutrition information with your recipes because I do check calories/proteins/carbs for the eating plan we’re on – so I don’t eat too much and my husband eats enough.
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Noreen says
Feb 10, 2015 at 2:12 pmI made this yesterday for the first time and it was fantastic! I added 1/2 single-serving carton of Greek yogurt to make it a little creamier. Thanks for the recipe. It’s a keeper!
Julia Vona says
Jun 30, 2016 at 8:45 amThank you for commenting AFTER you tried the recipe. Comments before the fact just aren’t helpful.
Sally Roberts says
Nov 4, 2017 at 12:25 pmI’ve just made it delicious but a bit salty, would leave out the salt and add lime juice to Tarde ( I used organic no salt beans)
Sally Roberts says
Nov 4, 2017 at 12:25 pmLime to taste!
Valerie says
May 18, 2015 at 9:44 pmI made this dip yesterday. So easy, and it was a real hit! Thanks so much for the recipe – I didn’t change a thing!
Dara says
May 20, 2015 at 9:25 amI’m so glad to hear that! Thanks for letting me know, Valerie.
Jean says
Dec 3, 2015 at 2:53 pmI love the dip! Made it today, it is wonderful and simple to make! Thank you for sharing!
Celeste says
Mar 14, 2016 at 1:19 pmAbsolutely 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
Thank you
Diana says
May 26, 2016 at 5:31 pmI’ve made this dip three times, and each time it’s a HUGE hit! It’s always gone in two seconds, so I usually make a little extra that I eat myself before the party 😉 It’s so easy to make, too! Highly recommended
Lacey says
Jun 11, 2016 at 3:18 pmShould this be served cold??
Ken Brooks says
Aug 18, 2016 at 3:28 pmCool recipe – but your advertiser inserted a jiggling popup window that was INEXCUSABLE. Can you tame your ads or select a more respectful ad source? That doesn’t try to jostle our eyes out of their sockets?
Lindsay says
Sep 5, 2016 at 11:29 amThis dip is awesome! I made it to go with a veggie trap for a work potluck, and it was a hit! Thanks!!
Gwen says
Oct 30, 2017 at 1:24 pmThis canuck is cooking in the Netherlands! Delicious bean dip…made it tonight. Hubby on board as well. Next time will make it warm as a sauce. Thanks for some great ideas.
Dara says
Nov 1, 2017 at 12:36 pmLove the idea of heating it. I’m so glad to you enjoyed it, Gwen! Lucky you to be living in the Netherlands – such a wonderful country.
Rose says
Apr 7, 2018 at 9:56 amHi, 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!!