Black Bean Dip Recipe

Looking for an easy Black Bean Dip recipe? Learn how to make Black Bean Dip using healthy ingredients.


Submitted by accote

Makes 6 servings



A healthy black bean dip, great with pita chips

Recipe Ingredients for Black Bean Dip

14 oz Black Beans
1/2 cup Diced Tomatoes
2 tbsp chopped Onions
3 cloves Garlic
0.5 lime yields Lime Juice
2 tsp Coriander Leaf, Dried
1 serving Ground Cumin
0.5 tsp Chili Powder
1 grams Oregano
0.5 tsp Salt, Table

Recipe Directions for Black Bean Dip

  1. Drain and rinse beans and let beans sit for a few minutes to drain off any excess moisture.

  2. In a blender or food processor, combine beans, tomatoes, onion, garlic, lime juice, cilantro, cumin, chili powder, salt, agave or honey and jalapeno, if using.

  3. You can adjust the heat of the dip by using more or less jalapeno. You could even just add hot sauce or a pinch of cayenne for an easy substitute.

  4. Blend or process until almost completely smooth.

  5. Refrigerate until serving. Dip will thicken slightly upon chilling.

Categories

Beans, Side Dish

Nutrition Facts
Serving Size 95.0g
Amount Per Serving
Calories
59
Calories from Fat
3
% Daily Value*
Total Fat
0.3g
0%
Trans Fat
0.0g
Sodium
361mg
15%
Potassium
296mg
8%
Total Carbohydrates
13.1g
4%
Dietary Fiber
3.3g
13%
Sugars
1.2g
Protein
3.6g
Vitamin A 3% Vitamin C 10%
Calcium 4% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
82% confidence
B
  Good points
  • No saturated fat
  • Very high in dietary fiber
  • High in iron
  • High in potassium
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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