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Black Bean Dip
This black bean dip is an appetizer everyone will love! It's chunky yet creamy, packed with earthy, spiced flavors, and actually healthy. Watch the video below to see how I make this in my kitchen!
Prep Time
15 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 8 servings
Calories: 190 kcal
Course:
Appetizer
Cuisine:
Mexican
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 medium onion diced
- 2 Jalapeno peppers sliced in half, seeded and diced
- 3 garlic cloves minced
- 1 teaspoon kosher salt
- 1 teaspoon ground cumin
- ½ teaspoon chili powder
- 2 (15.5-ounce) cans black beans rinsed and drained
- ½ cup (loosely packed) roughly chopped fresh cilantro
- 2 tablespoons fresh lime juice
- 3 tablespoons water
- Optional: fresh cilantro and cotija cheese 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 makes about 3 cups of black bean dip.
- Storage tip: This black bean dip will stay fresh in the fridge for 4 to 5 days. If it becomes too thick, stir in a splash of water or lime juice to revive the creamy consistency. You can also freeze this dip for up to 3 months (make sure to thaw in the fridge overnight before serving).
Nutrition Information
Calories
190kcal
(10%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
302mg
(13%)
Potassium
512mg
(15%)
Fiber
10g
(40%)
Sugar
1g
(2%)
Vitamin A
1085IU
(22%)
Vitamin C
11mg
(12%)
Calcium
49mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 8servings
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.