This black bean dip recipe is creamy and subtly spicy but it’s also healthy, low fat, and so easy to make! Use it as a dip or vegetarian sandwich spread.
Why you’ll love it: This dip takes about ten minutes to make and keeps in the fridge for up to 4 days.
How long it takes: 10 minutes
Equipment you’ll need: food processor
Servings: makes 1¾ cups
Creamy bean dip, made with black beans, flavored with taco seasoning and a hint of lime, is a healthy alternative to store-bought bean dip. You don’t have to feel guilty about this dip and you’ll enjoy every bite! It’s super easy to make.
Every so often I notice the numbers on the scale are gradually creeping up. I can always tell when I have small fluctuations in my weight, and it affects my attitude, energy levels, and ambition. I wish it didn’t, but it does.
When I am eating healthier foods and working out more, I just feel better. Paying attention to what I eat, putting more focus on portion sizes, and eating fewer carbs and sugar is always a good thing but often is so difficult to maintain.
Healthy delicious recipes like this black bean dip are a huge help. I don’t feel like I’m being deprived of anything yet I’m eating nutritious food that’s filling, low calorie, and good for me.
Keep a bowl of black bean dip in the refrigerator, along with cut up veggies, and you have a ready-made, satisfying snack or light lunch. It’s really great with these homemade baked tortilla chips, too, and they are made with practically no oil at all.
This dip makes a killer sandwich or wrap spread as well. Try it on this collard wrap; it adds tons of flavor and is only 28 calories per 2 tablespoons.
For a simple lunch, spread the bean dip on a whole wheat tortilla, sprinkle it with cheese, fold it in half and throw it in the toaster oven until the cheese is melty. Kids love it!
About This Recipe
All it takes is a few minutes with your food processor and you’ll have this dip made and ready, for whenever and however you want to enjoy it. You can easily make a double batch and the dip keeps well in the refrigerator for four days.
There are only five ingredients in this bean dip recipe. I use my homemade taco seasoning but if you opt for a store-bought version, be sure to read the label and purchase one that contains only spices, and no additives or preservatives.
By the way, this bean dip is vegan, vegetarian, and dairy-free. It’s a great appetizer for game day or any friendly get-together.
I’ll get you started on this easy recipe right here and throw in a few helpful hints. As always, you’ll find the printable recipe card near the end of the post. It has complete instructions, measurements, and nutrition information.
What You’ll Need
- Black Beans: Look for reduced sodium beans. You’ll need one can of beans, rinsed and drained, or about 2 cups. If you prefer to make your own from scratch using dry beans, try using your Instant Pot. It’s amazingly easy and you don’t even have to soak the beans first.
- Taco Seasoning: Whether homemade or store-bought, this combination of spices (chili powder, cumin, Mexican oregano, red pepper flakes, paprika, and more) makes it really easy to season the dip. It has just a hint of heat and won’t cause fire to come out of your ears.
- Fresh Lime Juice: Most bean dips have a little acidity to keep them fresh tasting and bright. Often vinegar is added but lime goes so well with the flavors.
- Fresh Cilantro: There’s really no substitute for this. Rinse the cilantro well and shake as much of the water off as possible. Use the leaves and tender stems. Since it’s all going in the food processor, there’s no need to do any fancy chopping.
- Avocado: Did you know that avocados are so good for you? They have lots of healthy fats and fiber, along with important nutrients (Healthline). Avocado adds creamy yumminess to the dip. Don’t limit your avocado intake to guacamole as tempting as that may be!
How To Make Black Bean Dip
Let’s get started! Get your food processor out and insert the S-blade.
Open the can of beans and pour them into a small colander. Rinse them with cool water and drain well. Add the beans to the food processor, along with the taco seasoning, lime juice, cilantro, and avocado.
Process the ingredients until the dip looks smooth. You will probably have to stop it once or twice to scrape the sides. We like to leave it a little chunky (even though it’s kind of ugly). Add water, a tablespoon at a time, through the chute, as necessary to get the right consistency.
Using a small rubber or silicone scraper, transfer the dip from the food processor into a bowl or container with a lid. Refrigerate until ready to use.
Well, everyone loves tortilla chips with bean dip but for a healthier choice, cut up veggies are great, too. Think beyond carrots, celery, and cucumbers. Jicama is crisp and delicious. Matchstick thin strips of raw beets are popular right now on crudité platters, as are blanched asparagus spears or green beans.
Bean dip is a great spread for wraps or sandwiches, too. Add a layer of bean dip to a burritos or tostadas.
This homemade bean dip will last for four days in the fridge.
It depends on the recipe. Beans are good for you (Bean Institute) but often other ingredients may make a bean dip less healthy. Commercial brands may have a lot of salt added. A popular brand has 190 mg of sodium per serving (homemade has just 12 mg!). Some dips are made with sour cream, cream cheese, or melted cheese which add a lot of calories and fat.
Make It Your Own
- Like it spicy? Add extra chili powder or chipotle chili powder. A dash of hot pepper sauce does the trick, too.
- If you love garlic, add a clove or two of roughly chopped garlic to the food processor along with the other ingredients.
- Substitute pinto beans for the black beans. Many bean dips are made with pinto beans so it may look more familiar to you.
- Rather have a hot dip? This dip can be served warm with Mexican blend cheese melted on top. You may want to try one of my easy “refried” bean recipes, too. Try Instant Pot refried beans or crockpot refried beans.
- If you’re looking for a layered dip, be sure to try my 7 layer dip. It’s dangerously good!
Store the bean dip in a covered container. It will keep in the refrigerator for up to four days. Although I haven’t tested it, I’m pretty sure it can be successfully frozen, too.
Used in this recipe
More Bean Dip Recipes
- Healthy Southwestern Black Bean Dip (similar to this one but with extra protein thanks to a secret ingredient!
- Black Bean and Avocado Salad (sometimes known as Cowboy Caviar)
- Classic Homemade Hummus
- Edamame Dip
- Ginger Wasabe Edamame “Hummus”
- Basil White Bean Dip from Oh My Veggies
- 1 can (15 ounces) black beans, rinsed and drained (reduced sodium, if possible)
- 1 tablespoon taco seasoning
- 1 tablespoon fresh lime juice
- ½ cup firmly packed fresh cilantro (leaves and tender stems)
- ½ large avocado or 1 small avocado
- 2 tablespoons water (more as needed to achieve desired consistency)
- Blend all ingredients in a food processor until smooth, scraping sides as needed.
- Add water, a tablespoon at a time, to achieve desired consistency.
- Refrigerate in a covered container until ready to use. Enjoy with vegetables, chips, or as a sandwich spread.
- Makes 1¾ cups.
- Dip will keep in the refrigerator for up to 4 days.
- If desired, substitute pinto beans for the black beans.
- For a spicy dip, add more chili powder, cayenne pepper, chipotle chili powder, or hot pepper sauce.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.