5-Minute Black Bean Dip Recipe {Healthy Snack}

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

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!

Black beans, salsa and spices in a food processor.

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.

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

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.

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

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}

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. 80 calories and 0 Weight Watchers Freestyle SP
4.91 from 11 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

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.

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.

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Comments

  5. 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.

    Reply

  7. 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!

    Reply

  9. [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! 😀 )

    Reply

  12. 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.

    Reply

  13. Noreen says

    5 stars
    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!

    Reply

  14. 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!

    Reply

  16. Celeste says

    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
    Thank you

    Reply

  17. Diana says

    5 stars
    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

    Reply

  19. Lindsay says

    5 stars
    This dip is awesome! I made it to go with a veggie trap for a work potluck, and it was a hit! Thanks!!

    Reply

  20. Gwen says

    5 stars
    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.

    Reply

    • 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.

      Reply

  21. Rose says

    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

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