Black bean dip

Dips can sometimes be bland and unhealthy. This black bean dip is affordable and quick to make, and uses easy-to-find ingredients that you may have at home already. It is tasty as a dip with tortilla chips, crackers, or chopped up veggies, but it can also be used in tacos (including breakfast tacos!), sandwiches, or wraps; drizzled on a soup or used in a stew; or used as a creamy salad dressing. It freezes well and takes no time to make, so can easily be made ahead of time and packed in lunches. Feel free to use this recipe as a template and mix and match ingredients you and your family like or have at home.

Servings: 6 to 8

Ingredients

  • 2 cups black beans, cooked and drained (or 1 can of black beans, rinsed and drained)
  • 1 cup fresh salsa (homemade or store bought)
  • 1 teaspoon ground coriander 
  • 1 1/2 teaspoons ground cumin 
  • 1/4 to 1/2 teaspoon cayenne
  • Zest of 1/2 a lime
  • Lime juice, to taste (about 2 tablespoons)
  • Salt, to taste

Directions

Blend all ingredients except salt together. If you don’t have a blender, mash with a spoon or potato masher. Taste and adjust seasoning with salt, cayenne, and lime juice as needed.

Nutrition Information (per serving)

  • Calories: 70
  • Total fat: 0 g
  • Saturated fat 0 g
  • Cholesterol: 0 mg
  • Sodium: 115 mg
  • Total carbohydrate: 13 g
  • Dietary fiber: 4 g
  • Sugars: 1 g
  • Protein: 4 g

Note: Nutrition information does not include added salt.

Contributor

Emma Steinberg, MD

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