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Black Bean Dip Recipe
5 from 4 votes

Black Bean Dip Recipe

This black bean dip recipe is sure to satisfy your taste buds and keep you fuller longer to get you through these long winter days ahead!

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 180 kcal
Course: Appetizer
Cuisine: Mexican

Ingredients

  • 1 tbsp. olive oil
  • 1 yellow onion rough chop, medium-sized
  • 4 cloves garlic rough chop
  • 1 400 mL black bean strained, drained, and dried, canned
  • 1 tsp salt sea salt
  • 1 tsp cumin
  • 1/2 tsp black pepper
  • 1/2 tsp red chili flakes
  • 1 tomato rough chop, medium-sized
  • 1/4 cup total pickled banana peppers, and pickled jalapenos
  • 1/4 cup cilantro
  • 1/4 cup cheese shredded, of choice
  • 2 tbsp. sour cream
  • 2 tbsp. green salsa of choice
Toppings:
  • 1/4 cup feta cheese crumbled (this is optional, omit shredded cheese if using this
  • lime juice fresh
  • cilantro additional quantity

Instructions

    Cup of Yum
  1. To a medium-sized pot, heat the olive oil and cook the onions and garlic on medium heat till translucent and fragrant.  Set aside.
  2. To the food processor, add the black beans, salt, cumin, pepper, red chili flakes, tomato, pickled banana pepper, jalapenos, and cilantro.  Blend till smooth.
  3. To the food processor, add the cooked onions + garlic.  Blend till there are no clumps.
  4. Transfer the mixture to the medium-sized pot and cook for 20 minutes on low heat. You can the dip to have thickened.  The texture should be between the consistency of a thick black bean dip and thick salsa.
  5. Before serving stir in the cheese, sour cream, and gree salsa.
  6. Top with more cilantro and lime.  Optional, add feta on top (omit shredded cheese).
  7. Enjoy with tortilla chips or whatever chips or crackers you have on hand.

Notes

  • Olive Oil:  If you do not have olive oil, use avocado oil.
  • Black Beans:  I highly suggest using black beans for this recipe but if for some reason you don't have access to them or don't like them then try red kidney beans.
  • Cooking: If you want to bake this dip, transfer it to a skillet and bake for 20 minutes at 400F. Top with cheese, sour cream, and salsa and stir.
  • Storage: The dip will last up to one week, in the fridge, in a tightly sealed container.

Nutrition Information

Serving 4 Calories 180kcal (9%) Carbohydrates 23g (8%) Protein 9.4g (19%) Fat 6.4g (10%) Saturated Fat 2g (10%) Sodium 1140mg (48%) Fiber 8.4g (34%) Sugar 2.5g (5%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 180

% Daily Value*

Serving 4
Calories 180kcal 9%
Carbohydrates 23g 8%
Protein 9.4g 19%
Fat 6.4g 10%
Saturated Fat 2g 10%
Sodium 1140mg 48%
Fiber 8.4g 34%
Sugar 2.5g 5%

* Percent Daily Values are based on a 2,000 calorie diet.