The easiest, most delicious appetizer ever, this Black Bean Dip is something I make all the time! It's welcome on Taco Tuesday, at any party, and is great on a vegetable crudite board. The recipe uses mostly pantry ingredients, too!
There are many impulse purchases I am guilty of at the grocery store, but I don't ever leave without a can of black beans. I figure this one of the healthiest impulse buy I could make, so I never regret it.
Black beans have iron, antioxidants and fiber, and I can't say that about my favorite candy bar that also makes its way into my grocery cart.
I put the can to use with my black beans and rice side dish at least once a week. Plus, my freezer always has Black Bean Burgers because they're just so easy to pile on a bun with guacamole and have a filling meal.
Other Ways to Use a Can of Black Beans:
- Black Bean Brownies are for real, and insanely delicious.
- Toss them in any salad for a protein boost.
- Black Bean and Corn Salsa is also great party food.
- Refried Black Beans is a simple side dish.
- Add ½ cup of black beans to a smoothie with lots of berries. Nearly flavorless protein!
How to Make Black Bean Dip
This black bean dip recipe could not be easier. You literally toss everything into a food processor and hit blend. You can whip it up 5 minutes before your party starts and serve it alongside a bowl of tortilla chips. Or, you can make it up to 4 hours in advance and keep it covered in the fridge. Be sure to tightly cover it because it contains raw onion which gets slightly stronger as it sits and can also emit onion odor to other things in your fridge.
The ingredients are flexible: if you lack a jalapeno, just used cayenne pepper. If you have tomatillo or other green salsa, that works here, too.
- Black Beans. You need two 15-ounce cans of black beans, rinsed until the water runs clear and drained.
- Jalapeño. This black bean dip needs an element of spice. It can be a jalapeño with the seeds removed, or it can be a sprinkle cayenne pepper or even a canned chipotle pepper.
- Onion. Just half of a small white or yellow onion, about ⅓ cup diced.
- Garlic. One clove of raw garlic, no need to mince.
- Lime Juice.
- Ground Cumin.
- Salsa. Use ½ cup of your favorite vegetable-based salsa. I use tomato-based, but a tomatillo or green salsa would work here, too. When I say vegetable-based, I mean a sauce made with ground up vegetables (salsa). This isn't the same as hot sauce. Hot sauce is typically vinegar and chili peppers and other spices, which would be way too thin and spicy here.
- Gather all ingredients, and have your food processor ready. You need one that holds at least 4 cups.
2. Add the rinsed and drained beans, jalapeño, onion, garlic, lime juice and cilantro the food processor. Blend until smooth.
3. Once the mixture is smooth, add the cumin, salt, and salsa. Blend again until mostly smooth.
4. Give the black bean dip a taste with the chips you plan on serving it with to adjust the salt, if needed.
5. Serve immediately with tortilla chips, or cover tightly and refrigerate for up to 4 hours before serving. Garnish with extra cilantro for serving.
Tortilla chips are the obvious answer for me, but we have also enjoyed this dip with corn scoops, carrot sticks, or even brown rice crackers.
While I'm not a nutritionist, all I see when I look at the ingredient list is lean protein-rich black beans and vegetables and herbs. The nutrition information is below in the recipe card, and you can decide for yourself.
- 2 15-ounce cans of black beans, drained and rinsed
- 1 small jalapeño
- ½ small onion
- 1 clove garlic
- 3 tablespoons fresh lime juice
- ½ cup chopped cilantro
- ½ teaspoon ground cumin
- ½ teaspoon sea salt
- ½ cup favorite salsa
- For serving: tortilla chips, carrot sticks, corn chips
- Gather all ingredients and ensure your food processor holds at least 4 cups.
- Add the beans, jalapeño, onion, garlic, lime juice and cilantro the bowl of a food processor.
- Blend until smooth, and then add the cumin, salt, and salsa.
- Blend again, and taste before serving with tortilla chips. Garnish with extra cilantro before serving.
Jalapeño. You can swap the jalapeño for a sprinkle cayenne pepper or even a canned chipotle pepper.
Salsa: Salsa is not the same as hot sauce. Salsa is pureed vegetables and spices. Hot sauce is typically vinegar and spices. Use tomato-based or tomatillo-based salsa for this recipe.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 236Total Fat: 3gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 372mgCarbohydrates: 42gFiber: 14gSugar: 3gProtein: 14g