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Heart & Stove

recipes from a mom, registered dietitian, and professional writer

You are here: Home / Appetizer / Black Bean Dip

May 3, 2016

Black Bean Dip

Black Bean Dip - Black beans, jalapeño, and spices make a tasty, protein & fiber filled dip. A fast & easy make-ahead snack! | www.heartandstove.com

It’s time for chips & dip! Tortilla chips & Black Bean Dip, that is.

The first week of May – aka Cinco de Mayo & Mexican food celebrations galore – is the perfect time to indulge in one of my all-time favorite salty/crunchy snacks. Is there anything more addicting or fun to eat than chips & a really good dip? Hello, (organic) tortilla chips & salsa & guacamole 😍.

I think we can all agree salsa & guac are pretty much the best things to ever grace a tortilla chip. They’re my standard go-to’s, but lately, I’ve been having a moment with this bean dip.

Black Bean Dip - Black beans, jalapeño, and spices make a tasty, protein & fiber filled dip. A fast & easy make-ahead snack! | www.heartandstove.com

Can we take a second to show the humble bean family some love? Whether added to soups, salads, casseroles, or meat dishes, beans can add texture (see Turkey Joe’s for a great example), bulk, and valuable nutrition. They’re low in fat, high in filling protein and fiber, and a good source of various vitamins & minerals.

In this recipe, a can of black beans gets whirled together in a food processor with jalapeno, garlic, red onion, tomato paste, and spices. In just minutes, you have a creamy, mildly spicy dip that tastes great no matter what you’re dunking in it –  tortilla chips, crackers, or veggies all work here! I’m not a fan of super spicy foods, but if you are, simply toss in an extra jalapeño or two to up the heat factor here. Easy peasy.

Black Bean Dip - Black beans, jalapeño, and spices make a tasty, protein & fiber filled dip. A fast & easy make-ahead snack! | www.heartandstove.com

I’m pretty sure this is going to be the perfect addition to any Cinco de Mayo chip & dip spread. Why settle for a dip duo of salsa & guac when you can make it a trifecta with the addition of this Black Bean Dip? Or go wild and combine all three in a layered dip with all the fixings! Yeah, definitely do that.

Black Bean Dip
Prep time: 10 mins
Total time: 10 mins
Ingredients
  • 1 can black beans, drained
  • 4 tbsp tomato paste
  • 3 tbsp red onion, chopped
  • 1 jalapeno, seeds & membrane removed
  • 1 garlic clove
  • 1 tbsp vinegar
  • 1 tbsp honey
  • 1 1/2 tsp kosher salt
  • 1 tsp ground cumin
  • 1/2 tsp chili powder
  • 1/4 tsp cayenne pepper
  • 1/4 tsp smoked paprika
Instructions
  1. Place all ingredients in bowl of food processor and blend until well combined.
  2. Transfer to serving bowl and enjoy with tortilla chips and/or veggies for dipping!
Notes
If dip is too thick for your liking, you can add 1-2 tbsp water to thin (I do this!). If you’d like the bean dip spicier, simply add an extra jalapeño or increase the amount of cayenne pepper. Taste & go, friends!
3.5.3208

 

Filed Under: Appetizer, Snacks, Vegan

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Sharon
Hi! I'm Sharon. Welcome to Heart and Stove, where I share easy recipes made with real ingredients to inspire balanced eating. To read more about me, click here.

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