5 from 21 votes
Black Bean Dip
Black Bean Dip features black beans blended with sautéed onions, jalapenos, garlic, and spices, creating a creamy and mildly spiced spread. Fresh cilantro and lime juice add brightness and herbaceous notes. This dip is versatile for snacking, pairing well with chips or fresh vegetables.
Prep Time
15 mins
Cook Time
5 mins
Total Time
20 mins
Servings:
8
servings
Calories:
190 kcal
Course:
Appetizer
Cuisine:
Mexican
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 onion diced, medium
- 2 jalapeno pepper sliced in half, seeded and diced
- 3 garlic minced, cloves
- 1 teaspoon kosher salt
- 1 teaspoon cumin ground
- ½ teaspoon chili powder
- 2 (15.5-ounce) cans black beans rinsed and drained
- ½ cup (loosely packed) cilantro fresh, roughly chopped
- 2 tablespoons lime juice fresh
- 3 tablespoons water
- cilantro optional, for garnish
- cotija cheese optional, for garnish
Instructions
- Saute the aromatics. Heat the oil in a skillet over medium heat. Add the onion and jalapeno peppers, and saute for 3 to 4 minutes. Add the garlic, salt, cumin, and chili powder and stir for another minute.
- Blend it all together. Transfer the sauteed ingredients to a food processor. Add the black beans, cilantro, lime juice, and water. Blend until smooth. Taste and add additional spice to your preference.
- Garnish. Place the black bean dip in a serving bowl and garnish with chopped cilantro and cotija cheese, if you'd like.
Cup of Yum
Notes
- This recipe yields about 3 cups of dip, suitable for multiple servings.
- Store in the fridge for 4 to 5 days and stir in water or lime juice if it thickens.
- Freeze for up to 3 months, thaw overnight in the fridge before use.
Nutrition Information
Calories
190kcal
(10%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Sodium
302mg
(13%)
Potassium
512mg
(11%)
Fiber
10g
(40%)
Sugar
1g
(2%)
Vitamin A
1085IU
(22%)
Vitamin C
11mg
(12%)
Calcium
49mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 190
% Daily Value*
| Calories | 190kcal | 10% |
| Carbohydrates | 29g | 10% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 302mg | 13% |
| Potassium | 512mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 1g | 2% |
| Vitamin A | 1085IU | 22% |
| Vitamin C | 11mg | 12% |
| Calcium | 49mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.