Easy Black Bean Dip
For those times you just need to whip together a quick snack or appetizer, this easy black bean dip does just the trick.
This easy black bean dip is a great alternative to hummus or guacamole and it is cheap-as-chips to make! I like to make this type of dip if we are going to a sporting event party because I know that most people will be bringing guacamole and salsa, and hummus is just a little too healthy for that type of crowd! The nice thing about this particular recipe is that it is very easy to prepare, and you can make a big batch with lots of leftovers. In addition to a party appetizer, this easy black bean dip is a great make-ahead dip for a week’s worth of weekday lunches or healthy snacks.
The secret to this dip is slowly cooking down the onion, garlic, and jalapeno; they could certainly be added raw if you are in a pinch, but it just won’t provide the depth of flavor. I like to serve this black bean dip with fresh veggies, but it also goes great with tortilla chips (what doesn’t?!), crackers, or spread onto sandwiches, wraps, or tacos.
More Healthy Dip Recipes:
The combination of spices gives this easy black bean dip a little kick without too much heat. If you like spicy, add an extra jalapeno or increase the amount of chilli powder and add an extra dash of cayenne.
- 2 cans black beans (14oz)
- 1 small red onion, diced
- 4 cloves garlic, minced
- 1 jalapeno pepper, seeds removed and diced
- 1 teaspoon olive oil
- 1/2 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- 1/2 teaspoon chili powder
- 1/4 cup fresh cilantro, roughly chopped
- 1 lime, juiced
- 1/2 teaspoon salt
- In a skillet on medium heat, add the oil, diced onions and a pinch of sea salt. Stir to combine then add the minced garlic and jalapeno. Cook on a low to medium heat for 7 to 10 minutes to help sweat the onions, be careful not to brown the ingredients.
- While the onions are cooking, strain and rinse the black beans. Give them a good rinse in order to remove the liquid present in the can.
- Once the onions have cooked, add the cumin, chili powder and oregano to the pan for about 30 seconds until fragrant.
- Transfer the onion mixture and black beans to a food processor. Add the chopped cilantro and lime juice, and blend until smooth.
- If the dip is too thick you may need to add a little extra lime juice or water to help thin it out. Just a splash or tablespoon.
- Serve warm or cold with fresh veggies and tortilla chips.
- Serving Size: 1/4 cup
- Calories: 89 calories
- Sugar: 1 gram
- Fat: 1 gram
- Carbohydrates: 16 grams
- Fiber: 6 grams
- Protein: 5 grams
Keywords: easy, mexican, spicy, healthy