• Emily Ranucci, MS, RD

Healthy Black Bean Dip Recipe

A Mexican inspired dip with a flavor to please all!

I've been to dozens of gatherings where the bean dip is slathered with cheese, sour cream and more cheese. While there's nothing wrong with enjoying anything in moderation, I thought there had to be a healthier, more wholesome option out there. Something that tasted like Mexican food, would be perfect with tortilla chips, raw veggies or taco night, but made with whole, nutritious ingredients.


Well, ladies and gentlemen. I found it.


This Black Bean Dip is packed with nutrition, and incorporates powerful flavors that blend together into a magical Mexican experience. My fiancé's personal favorite!

And when I said nutritious, I meant it.


Let's talk about Black Beans. These little legumes are known for containing an exceptional amount of fiber. And that they do, with 15g fiber per 1 cup. They also have 15g of plant based protein, which makes them a popular pick for vegetarians. But, let's not forget about the micronutrients. Black beans are a great source of folate, iron, magnesium, manganese and phosphorus.


I love to cook beans from their dried state rather than using canned (VERY easy in a pressure cooker). It is generally less expensive to purchase a bag of dried, and it is a great way to avoid added sodium and chemicals that appear in canned goods. Just keep in mind that it's about #balance, canned black beans are certainly not a bad choice, although I would recommend selecting the lower sodium option and giving them a nice rinse before using!


In addition to black beans, this recipe packs in the flavor with peppers, onion, garlic and herbs and spices galore. No cheese, sour cream, or added ingredients to make it an overly heavy, calorically dense dip.


Delicious and nutritious at its finest.

This black bean dip has a place on any appetizer platter. Pair with tortilla chips, raw veggies or use it as a taco night topping. I personally love serving this on a crudité tray with guacamole as a nice complementary dip!


I hope you LOVE it!


Save to Pinterest by hovering over any images above.

Let me know when you give it a shot by tagging me on Instagram @emilyranucci

Basic Black Bean Dip

Total Time: 5 -10 minutes


Ingredients:

  • 2 cups black beans, cooked from dry or canned

  • 2 tbsp fresh lime juice

  • 3 tbsp water (more depending on desired consistency)

  • 1 tsp garlic, minced (or 1 clove)

  • ⅓ cup chopped onion

  • ⅓ cup chopped green bell pepper or jalapeño pepper (depending on your desired spice level)

  • ¼ cup cilantro, chopped

  • ½ tsp pink salt

  • ¼ tbsp black pepper

  • ⅓ tsp cumin

  • ¼ tsp chilli powder

Directions:

  1. Add black beans, minced garlic, lime juice and water to a food processor. Pulse until blended, but still a bit lumpy. This recipe is great with a bit of texture, but feel free to blend until smooth is you prefer.

  2. Transfer bean mixture to a medium mixing bowl. Add chopped onion, pepper and cilantro and mix well.

  3. Add all seasonings and mix well. Taste test and add extra seasoning if desired!

  4. Garnish with additional cilantro and enjoy! Refrigerate in air tight glass container for up to 7 days.

©2018 by Emily Ranucci