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5-Minute Black Bean Dip Recipe {Healthy Snack}


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5-Minute Black Bean Dip Recipe {Healthy Snack}

https://www.cookincanuck.com/5-minute-black-bean-dip-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.

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 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. Short prep time is always a welcome bonus!

WHAT YOU NEED FOR THIS CREAMY BLACK BEAN DIP:

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).

Black beans, salsa and spices in a food processor.

Black beans, salsa and spices in a food processor.

How to make black bean dip:

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.

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.

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.

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

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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.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.

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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

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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 Jun3 14, 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.

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