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Healthy Black Bean Dip Recipe

Updated on January 17, 2011

This is a simple healthy black bean dip that is low in fat and calories and high in fiber and protein. Paired with fresh veggies for dipping or baked tortilla chips, this dip makes a terrific healthy vegan snack.

This dip is my favorite way to add beans to my diet (and to sneak them into my kids diet) because the black beans are pureed and mixed with my favorite salsa to create a smooth, thick and filling treat. Adding beans to your diet is essential whether you are a vegan, vegetarian or simply trying to lose a little weight. Beans provide an excellent source of fiber which will help you feel full. They are also packed with many of the nutrients that are often lost in low fat/ low calorie diets.

The flavor and spice can be adjusted to suit your taste buds with out much effort, and the recipe will yield slightly different results according to the brand and type of salsa you choose to add.

Healthy Vegan Black Bean Dip
Healthy Vegan Black Bean Dip

Maintaining a low fat diet is crucial if you are trying to maintain your weight or lose weight. This black bean dip is virtually fat free. Adding cumin to the recipe will add antioxidants, making it an even smarter choice for your health.

Ingredients for Healthy Black Bean Dip:

  • 1 1/2 cups cooked or canned black beans, rinsed and drained
  • 1 cup of your favorite salsa
  • 1 teaspoon ground cumin

To Prepare:

Using a food processor or powerful blender, combine the salsa, beans and cumin. Process until smooth. Scrape down the sides when needed.

Chill before eating (if you prefer) and store in the fridge for up to three days.

Nutritional Details: Recipe makes six servings at 81 calories, 0.4 grams of fat per serving. 4 grams of protien, 4 grams of fiber per serving.

This dip tastes great with fresh veggies for dipping, on crackers, or with baked tortilla chips. It could also be used as a sandwich filling or spread.



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    • Christoph Reilly profile image

      Christoph Reilly 6 years ago from St. Louis

      Mmmm, I love bean dip, and I frequently make beans. I'll have to try this recipe! Thanks for sharing!

    • amy jane profile image
      Author

      amy jane 6 years ago from Connecticut

      Thanks Christoph! This dip has a terrific flavor! I started making it for the nutritional value, but now I'm addicted to the taste. I'm sure you'll like it! :)

    • ocbill profile image

      ocbill 6 years ago from hopefully somewhere peaceful and nice

      great recipe, healthy and low-fat. can't ask for more, well maybe guacamole. Thanks

    • Sally's Trove profile image

      Sherri 6 years ago from Southeastern Pennsylvania

      This bean dip looks so good and is so simple to prepare. It's definitely going to have a place in our house...along with that guacamole ocbill mentions. :)

    • stephhicks68 profile image

      Stephanie Hicks 6 years ago from Bend, Oregon

      Looks really delicious! I love recipes like this one for a healthy way to get kids (and husbands) to eat more veggies. Black beans are my favorite too!

    • Paul Edmondson profile image

      Paul Edmondson 6 years ago from Burlingame, CA

      Yes, lots of fiber in black beans. I love the healthy option. What do you use for chips? I haven't found a healthy option that is worth the taste trade-off.

    • amy jane profile image
      Author

      amy jane 6 years ago from Connecticut

      I have a great guacamole recipe hub too - made with Jalapenos.:)

      Steph, even my three-year-old will eat this! It seems sneaky, but packs a whole lot of nutrition into a snack.

      Paul, I always use Baked Tostitos. I recently took a Food for Life cooking class that teaches an "anti-cancer"diet and the teacher recommended them. It's a minimal sacrifice in taste. Green Mountain Tortilla Strips are the organic alternative, but they have a little more fat / calories (and therefore taste better)!

    • pinkdaisy profile image

      pinkdaisy 6 years ago from Canada

      I have been looking for a "Black Bean Dip" recipe. This is great!

    • amy jane profile image
      Author

      amy jane 6 years ago from Connecticut

      Oh good! Let me know how you like it!

    • Hub Llama profile image

      Hub Llama 6 years ago from Denver, CO

      Hmmm, looks easier than others I've tried. Have to give this one a go and see if we like it :)

    • zzron profile image

      zzron 6 years ago from Houston, TX.

      Sounds really good, but I have to say I think my favorite is the kind you get in the can at the store.

    • GNelson profile image

      GNelson 6 years ago from Florida

      There is a place on Sanibel Island that serves black bean dip, it's great. Doc Ford's.

    • amy jane profile image
      Author

      amy jane 6 years ago from Connecticut

      Hub Llama, this is so incredibly make! I hope you like it!

      Thanks for the tip, GNelson! I'd love to get to Sanibel Island one of these days.

    • A.A. Zavala profile image

      Augustine A Zavala 6 years ago from Texas

      Absolutely delicious. Thanks for sharing.

    • amy jane profile image
      Author

      amy jane 6 years ago from Connecticut

      Thank you! This black bean dip is my personal favorite. I'm glad you liked it.

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