black bean dip

Black Bean Dip

Delicious, healthy and easy-to-make black bean dip.

Servings: Makes about 3 cups
Total Time: 20 Minutes

Ingredients

  • 1/4 cup extra virgin olive oil
  • 2 small yellow onions, chopped
  • 4 cloves garlic, peeled and chopped into large chunks
  • 2 jalapeño peppers, seeded and chopped*
  • 2 (15.5 ounce) cans black beans, rinsed and drained
  • 1-1/2 teaspoons salt
  • 1/2 teaspoon ground cumin
  • 2 tablespoons fresh lime juice, from one lime, plus more if desired
  • 3 tablespoons water
  • 1/4 cup fresh chopped cilantro, plus more for garnish (optional)

Instructions

  1. Heat the olive oil over medium heat in a small saucepan. Add the onions, garlic and jalapeño peppers and cook, stirring occasionally, until very soft, about ten minutes. Do not brown.
  2. Transfer the cooked onion mixture to a blender or food processor and add the black beans, salt, cumin, lime juice, water and cilantro. Blend until smooth (if you're using a blender, you may need to stop and stir a few times to help it out). If the dip is too thick, add more water or lime juice, little by little, to thin it out. Taste and adjust seasoning, then transfer to a serving bowl. Serve warm, cold or room temperature with tortilla chips.
  3. *Most of the heat from the jalapeños is in the seeds and ribs, so leave those out. If you like a spicier dip, reserve the seeds and add them little by little when you're blending the dip.

Nutrition Information

Powered by Edamam

  • Per serving (12 servings)
  • Serving size: 1/4 cup
  • Calories: 114
  • Fat: 5 g
  • Saturated fat: 1 g
  • Carbohydrates: 14 g
  • Sugar: 1 g
  • Fiber: 5 g
  • Protein: 5 g
  • Sodium: 231 mg
  • Cholesterol: 0 mg

Gluten-Free Adaptable Note

To the best of my knowledge, all of the ingredients used in this recipe are gluten-free or widely available in gluten-free versions. There is hidden gluten in many foods; if you're following a gluten-free diet or cooking for someone with gluten allergies, always read the labels of your ingredients to verify that they are gluten-free.