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Bean Dip

Creamy Black Bean Dip That's Healthy and Irresistible

Discover a flavorful Bean Dip that's healthy and perfect for your gatherings.
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Prep Time 10 minutes
Cook Time 15 minutes
Cooling Time 5 minutes
Total Time 30 minutes
Servings: 6 servings
Course: Appetizers
Cuisine: Mexican
Calories: 212
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Avocado oil works well as a substitute.
  • 1.5 cups Cooked Black Beans Can substitute with pinto or kidney beans.
  • 1/3 cup Non-Fat Greek Yogurt Dairy-free yogurt is great for a vegan option.
  • 1/4 teaspoon Salt Optional; consider omitting if using pre-salted beans.
For the Spices
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Chili Powder Adjust according to your spice preference.
  • 1 tablespoon Lime Juice Brightens the dip with acidity and freshness.
To Finish
  • 1 tablespoon Fresh Cilantro Leaves Optional; skip if cilantro is not your favorite.
  • 3/4 cup Cheddar Cheese Swap in dairy-free cheese for a vegan-friendly version.
  • 1 tablespoon Water Optional; to adjust the consistency.

Equipment

  • Oven
  • Food Processor
  • Baking Dish

Method
 

Step-by-Step Instructions for Healthy Easy Bean Dip
  1. Preheat your oven to 450°F (232°C) and prepare a baking dish.
  2. Blend the olive oil, black beans, Greek yogurt, salt, cumin, chili powder, and lime juice in a food processor until smooth.
  3. Transfer the mixture into the baking dish, smooth out, and top with cheddar cheese.
  4. Bake for 15 minutes until the cheese melts and bubbles.
  5. Broil for 1-2 minutes for a crispy top.
  6. Let cool for a few minutes, garnish with cilantro if desired, and serve warm with tortilla chips or fresh veggies.

Nutrition

Serving: 1cupCalories: 212kcalCarbohydrates: 30gProtein: 10gFat: 7gSaturated Fat: 3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3.5gCholesterol: 15mgSodium: 300mgPotassium: 450mgFiber: 8gSugar: 2gVitamin A: 250IUVitamin C: 3mgCalcium: 150mgIron: 2mg

Notes

Taste as you go and make adjustments as needed for the best flavor. Store leftovers in an airtight container in the fridge for up to 3-4 days.

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