Nutrient Dense Dip

Our savory, nutrient dense, and extraordinarily appetizing Black Bean Dip is sure to become a must-have recipe for any party or family gathering. Perfectly creamy, and definitely vegan, this is our go-to recipe for almost any occasion. We love how versatile it is, as it can be served on its own with crackers and vegetables, or added into omelets, burritos and sandwiches for extra flavor. However you choose to eat this dip is up to you, but we know that once you ingest it, your taste buds will be hooked!

Nutrient Booster: Black Beans

Not only is this dip full of flavor, it’s also extremely nutritious thanks to a hearty serving of black beans. In fact, a one-cup serving provides over 70% of the daily value for potassium, 116% of the daily value for fiber, and 78% of the daily value for protein, while still being low in sodium, fat, and cholesterol. Studies have shown that consuming potassium lowers blood pressure, which in turn may slow the progression of renal disease, and help manage hypercalcuria and kidney stones (1). Similar studies have also shown that eating beans (specifically black or pinto beans) can reduce risks for heart disease, as they lower serum total cholesterol and LDL cholesterol (2). Eating black beans are also a good choice for people who have diabetes, hypoglycemia or insulin resistance; due to the black beans’ high fiber content, it stabilizes blood sugar levels by providing a slow and steady stream of energy. So go ahead and give this recipe a try–you can always thank us later!

Black Bean Dip

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 6 servings


  • 1 (15 ounce) can black beans, drained and rinsed
  • 2 tbsp red onion, diced
  • 1-2 cloves garlic
  • 2 tbsp lime juice
  • 2 tbsp water
  • 1/2 tsp cumin
  • 1/4 tsp cayenne pepper
  • 1/4 cup cilantro


  • food processor


  1. In a food processor, puree the beans, red onion, garlic, lime juice, water, cumin, and cayenne pepper until smooth.

  2. Transfer the dip to a small serving bowl. Sprinkle with red onion and cilantro to garnish, if desired.

  3. Serve with whole wheat crackers or vegetables.

Recipe Notes

Nutrient Analysis:
Serving size: 3 tablespoons Calories: 70 calories, Fat: 1 gram, Saturated fat: 0 grams, Carbohydrates: 12 grams, Sugar: 0.5 grams, Sodium: 10 milligrams, Fiber: 4 grams, Protein: 4 grams, Cholesterol: 0 milligrams

(1) He FJ, MacGregor GA. Beneficial Effects of Potassium on Human Health. Physiol Plant. 

(2) Windham DM et al. Pinto bean consumption reduces biomarkers for heart disease risk. 
J Am Coll Nutr. 2007 Jun;26(3):243-9.


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