Easy Black Bean Dip
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Published Feb 01, 2023, Updated Nov 05, 2024
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Healthy and easy black bean dip that takes only 15 minutes to make. It’s the perfect appetizer or snack served with veggies and tortilla chips for game day. It’s creamy, packed with flavor and vegan!
This black bean dip was created for a Super Bowl party… I’m personally not that invested in the game but I love the snacks (check out all my favorite healthy game day recipes), half-time show and the commercials. And the company, obviously!
In terms of game day snacks, I’m all about the dips! Usually guacamole is my go-to, but this black bean dip is another fave for when I’m in the mood for something with a little protein and spiced-up flavor. It’s so good!
Are Black Beans Healthy?
Yes! Black beans are high in protein and fiber which makes them a great addition to any recipe! I love that they’re the base of this dip because they’ll actually fill you up and keep you satisfied instead of leaving you with empty calories. If you’re on a weight loss journey, this black bean dip is the perfect snack to keep your health goals on track. This dip is low in calories (less than 70 calories for 1/4 cup) and has almost no fat or sugar.
Ingredients in Black Bean Dip
- black beans – I used canned black beans for convenience, but feel free to cook your own from dry beans. See below for how to cook dry black beans.
- olive oil – just a little healthy fat to sauté with.
- red onion – gives the dip some zesty flavor, but you can use a white or yellow onion if you prefer.
- garlic – adds the perfect amount of savory flavor to the dip. I used two cloves in this recipe, but you can use more or less depending on your preference.
- cumin, chili powder, sea salt, and cayenne pepper – to give the black bean dip some spice & flavor! Omit the cayenne pepper if you don’t like spicy or are serving to kiddos.
- tomato paste – another flavor component! If you don’t have tomato paste, you can use ketchup, the dip will just be a little sweeter.
- lime juice – freshly squeezed lime juice is best! 1 lime will get you about 2 Tablespoons of fresh juice. If you don’t have limes on hand lemon juice will work as well.
- apple cider vinegar – the benefits of ACV outweigh the benefits of white vinegar and the flavor profiles are super similar.
- fresh cilantro – I love the addition of fresh herbs, and cilantro pairs beautifully with these southwestern flavors.
- yogurt or sour cream – optional, for topping!
How to Make
This black bean dip recipe is so easy to whip up! Some recipes call for raw garlic and onion and this is fine, but I think sautéing the garlic and onion with the spices before processing everything together is essential. It gives the dip a robust flavor instead of the pungent flavor that raw onion and garlic can have, so don’t skip this step!
Sauté: Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn’t burn. After about 5 minutes add the spices and toss to combine and continue cooking for another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.
Blend: Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender. Blend until smooth. Taste and add additional spices, if needed.
Serve: Transfer the dip to a bowl and garnish with extra cilantro and sour cream if using. Enjoy!
How to Cook Dry Black Beans
People often get scared to work with dried beans because of the soaking process, but it’s really not hard, I promise! Soaked black beans cook faster and more evenly, plus they’re easier to digest. Here’s how to cook them:
Just put your dry black beans in a large bowl and cover with cold water, by at least 2-3 inches. Let them soak overnight or for at least 8-12 hours. You’ll notice that the beans soak up some of the water and look a little bigger after soaking. This is normal. Once you drain and rinse the soaked beans, they’re ready to be cooked. Boil them in a large pot for about 45-60 minutes then you’re ready to add them to your food processor with the rest of your ingredients.
Variations
- Spice it up –You can make the dip spicer by adding additional cayenne pepper or sautéing a jalapeno pepper along with the garlic and onion.
- Roasted garlic – skip the sautéed garlic and use a few cloves of roasted garlic instead! I love the mild flavor that roasted garlic adds to recipes.
- Avocado – Mash some ripe avocados and add them to the dip for a creamy texture and boost of healthy fats.
- Sweet Potato – Add some sweet potato puree to the dip for more creaminess, a touch of sweetness and extra nutrients!
- Chipotle – Blend in some canned chipotle peppers in adobo sauce for a smoky and spicy flavor.
- Roasted Red Pepper – Add some roasted red pepper for a smoky and rich flavor and subtle sweetness.
How to Serve
- With tortilla chips – a classic pairing for black bean dip!
- With fresh vegetables – you can’t go wrong with raw veggies like carrots, celery, bell pepper and cucumber.
- With crackers – try my almond flour crackers or use store-bought. I love Simple Mills for store-bought.
- As a spread – this black bean dip makes for a great spread on tacos, burritos or even a breakfast wrap! Swap the hummus for black bean dip in this spinach and feta breakfast wrap or hummus avocado toast.
- As a topping – add a scoop of black bean dip to your favorite recipes like these cauliflower nachos, red chilaquiles, taco salad, burrito bowl, or Mexican quinoa casserole.
How to Store Leftovers
This black bean dip stores well in the fridge! Store any leftover dip in an airtight container in the refrigerator for 3-4 days.
More Dip Recipes to Try
- Southwest Sweet Potato Black Bean Dip
- Creamy Hummus
- Healthy Guacamole
- Sweet Potato Hummus
- Healthy Spinach Artichoke Dip
- Pineapple Salsa
- Whipped Cottage Cheese
- Hot Honey Whipped Cottage Cheese
- Smoked Salmon Dip
More Black Bean Recipes
- Black Bean Pumpkin Burgers
- Black Bean Burgers
- Slow Cooker Sweet Potato Black Bean Chili
- Black Bean Stuffed Sweet Potatoes
- Black Bean and Corn Salad
- Fudgy Black Bean Brownies
- Black Bean Mason Jar Salad
- Easy Black Bean Soup
Be sure to check out all my black bean recipes as well as my full collection of appetizer recipes on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Easy Black Bean Dip
Ingredients
- 2 15-ounce cans black beans, drained and rinsed (reserve 1/4 cup black bean liquid)
- 1 teaspoon olive oil
- ½ medium red onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon sea salt
- ¼ teaspoon cayenne pepper
- 2 Tablespoons tomato paste
- 2 Tablespoons lime juice
- ½ Tablespoon apple cider vinegar
- 2 Tablespoons fresh cilantro, chopped + extra for garnish
- yogurt or sour cream for topping, optional
Instructions
- Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn’t burn. After about 5 minutes add in the spices (cumin, chili powder, sea salt and cayenne pepper). Toss to combine and continue cooking another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.
- Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender or food processor. Blend until smooth. Taste and add additional spices, if needed. More salt or perhaps more cayenne pepper if you want the dip to be spicier.
- Transfer the dip to a bowl, garnish with extra cilantro and sour cream, if using.
- Store in the fridge until ready to serve. Leftover can be stored in the fridge for 3-4 days.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Thank you eating bird food for all your delicious and Healthy recipes. I have made many of them, and want to take this time to say a Big thank you, and keep sending the.Hugs
YAY! I am so excited to hear that you are loving my recipes. Thank you so much for your review + star rating, it means so much to me!
Gosh Brittany
This dip is delish. Great to take to work wirh veggie sticks. Will toss some through zoodles and add a dollop of greek yoghurt. This will be a weekly staple. Many thanks Kaz
So glad you’re loving this dip!! Thanks for making it and for coming back to leave a comment + star rating. I so appreciate it. 🙂
Can this be frozen after it is made? I make it for my family but they are still getting used to eating beans so we have a lot leftover. I’d love to make a full batch and freeze half for the following week!
I’ve never tried freezing it, but I just did a quick Google search and it looks like bean dip can be frozen so I assume it would be fine to freeze this! Let me know if you try it.