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.
Gwen
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
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.
Lindsay
This dip is awesome! I made it to go with a veggie trap for a work potluck, and it was a hit! Thanks!!
Lacey
Should this be served cold??
Diana
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
Celeste
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
Jean
I love the dip! Made it today, it is wonderful and simple to make! Thank you for sharing!
Lynette Harper
I love this dip!! So easy and so tasty! Do you know how long it should keep in the fridge for?
Dara
Hi Lynette, it should stay fresh for up to 5 days if stored in an airtight container in the fridge. I’m so glad you love it!
Valerie
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
I’m so glad to hear that! Thanks for letting me know, Valerie.
Noreen
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
Thank you for commenting AFTER you tried the recipe. Comments before the fact just aren’t helpful.
Sally Roberts
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
Lime to taste!
Susan
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.
Rachel+@+Baked+by+Rachel
This is perfect for the weekend! Love how quick this dip comes together too!
Anna @ Crunchy Creamy Sweet
I love how easy this dip is! Can’t wait to try it!
Shelley@TwoHealthyKitchens
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! 😀 )
Gwen+@SimplyHealthyFamily
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? 🙂
Brooks
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!
Sandy @ All Cooked UP
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.
Cassie Sue
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.
Meagan+@+A+Zesty+Bite
I love that you made your own dip and its so easy.
Kaitlin @ TheGardenGrazer
Perfect timing!! I was looking for something new to make for football this weekend and this is definitely it! LOVE black beans, thanks Dara! 🙂
Taylor @ Food Faith Fitness
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!
Rachel Cooks
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.