Nutrient-Dense Dip

Dips made from scratch are our favorite kind of spreads, especially when they taste rich and creamy, but are deceptively healthy, without relying upon artificial ingredients or preservatives to give us the texture and flavor we want. Our Black Bean Dip is the perfect nutrient-dense, high-protein dip that is incredibly satisfying and naturally vegan and gluten-free. We love recipes that include black beans because they have the very best ratio of protein-to-fiber value, so you know that you are providing fuel for your body, repairing muscles, and controlling blood sugar levels in every delicious bite. These dark, almost nutty black beans give this dip its wonderfully creamy texture that is offset by the vibrant and bright lime juice, the aromatic spices of garlic and cumin, the fragrance of cilantro, and the unexpected but welcome kick from the cayenne pepper. Our easy to prepare Black Bean Dip is a healthy and satiating party must-have that makes it hard to resist the double-dip.

Nutrient Booster: Black Beans

Black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that provide impressive health benefits. In fact, a one-cup serving of black beans provides over 70% of the daily value for potassium, 116% of the daily value for fiber, and 78% of the daily value for protein. Research shows that eating beans and legumes is exceptionally beneficial for reducing cardiovascular diseases and managing blood sugar levels, especially for those with type 2 diabetes, by decreasing LDL cholesterol levelsand improving insulin resistance. The flavonoid and phytochemical compounds found in black beans act as antioxidants and anti-inflammatories which make them beneficial in protecting against various forms of cancer. This legume also contains high amounts of magnesium, iron, phosphorus, calcium, copper and zinc which all contribute to building and maintaining bone structure and strength. Black beans have a dense, almost meaty texture that make them a popular source of plant-based protein. It is so easy to consume the nutrition that these beans offer by adding them to soups, stews, salads, and especially pureeing them in your favorite dips.

Perfect Pairs

Our healthy Black Bean Dip is so versatile when it comes to finding serving companions. It is delicious as a side, an appetizer, a snack, or a spread. We love to scoop it with Ka-Pop! Popped Chips, raw veggies, or crackers. It can be spread on the bun of our Blended Portobello Hamburger, filled inside a taco or burrito, slathered on a veggie sandwich, added to an omelet, used as a topping for salads or nachos, or even included as the base of a 7-layer bean dip. For an extra boost of flavor and nutrition, layer this dip into our Sweet Potato and Pinto Bean Burrito or our Hummus Vegetable Wraps. Whether you dunk, dip, spread, or scoop, this Black Bean Dip deserves to be taken seriously as your go-to, nutrient-dense, best black bean bite.

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 tablespoons red onion, diced
  • 1-2 cloves garlic
  • 2 tablespoons lime juice
  • 2 tablespoons water
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1/4 cup cilantro


  1. In a food processor, puree the beans, red onion, garlic, lime juice, water, cumin, and cayenne pepper until smooth. Transfer the dip to a small serving bowl. Sprinkle with red onion and cilantro to garnish, if desired. Serve with tortilla chips, 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


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