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.
Rachel Cooks says
Oooh 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
We 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
Perfect timing!! I was looking for something new to make for football this weekend and this is definitely it! LOVE black beans, thanks Dara! 🙂
[email protected]+A+Zesty+Bite says
I love that you made your own dip and its so easy.
Cassie Sue says
I 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
This 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
Dara, 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!
[email protected] says
I 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? 🙂
[email protected] says
Love 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
I love how easy this dip is! Can’t wait to try it!
[email protected]+Baked+by+Rachel says
This is perfect for the weekend! Love how quick this dip comes together too!
Susan says
This 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.
Noreen says
I 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
Thank you for commenting AFTER you tried the recipe. Comments before the fact just aren’t helpful.
Sally Roberts says
I’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
Lime to taste!
Valerie says
I 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
I’m so glad to hear that! Thanks for letting me know, Valerie.
Jean says
I love the dip! Made it today, it is wonderful and simple to make! Thank you for sharing!
Celeste says
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
Thank you
Diana says
I’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
Should this be served cold??
Lindsay says
This dip is awesome! I made it to go with a veggie trap for a work potluck, and it was a hit! Thanks!!
Gwen says
This 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
Love 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
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!!
Ginny says
Sounds great. Going to make it but cut the recipe in half,since it’s just me.
Pepa says
It was so yummy. It was very hard to stop eating it!! Thank you!!!
Dara says
I know the feeling. It’s one of my favorite afternoon snacks.
Phoenix Cooks says
Great recipe! I made it according to your recipe and the taste is great! Everyone in the family liked it.
Debbi says
This was fantastic! I’m never buying bean dip again – this was so easy, and so yummy!!! Thank you for this recipe!
Dara says
I love hearing that! Thank you for commenting, Debbi.
Natalie says
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!!!
deepikaS says
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…