Easy Black Bean Dip

4.9
(7)
6 Reviews

This creamy bean dip is great for a party or picnic. Smoked paprika and ground chipotles add a robust, earthy flavor, but you can also use regular paprika and cayenne if you don't have the other spices on hand.

By
Lauren Lastowka
Lauren Lastowka
Lauren Lastowka

Lauren Lastowka is a writer and editor with more than 15 years of experience working in the areas of health and well-being. She has worked on Diabetic Living, EatingWell and Edible San Diego magazines. She is passionate about health literacy and patient empowerment and has translated research and clinical guidelines into reader-friendly plain language for years.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Easy Black Bean Dip
Prep Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Diabetes-Friendly Nut-Free Low-Fat Soy-Free High-Fiber Vegetarian High-Protein Egg-Free Gluten-Free Gut Healthy Anti-Inflammatory Mediterranean Diet
Jump to Nutrition Facts
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Ingredients

  • 1 (15 ounce) can low-sodium black beans, rinsed

  • ¼ cup low-fat plain Greek yogurt

  • 2 teaspoons lime juice (from 1 lime)

  • �� teaspoon ground cumin

  • ½ teaspoon dried oregano

  • ½ teaspoon garlic powder

  • ¼ teaspoon paprika, preferably smoked

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • ¼ teaspoon cayenne pepper or ground chipotle chile (Optional)

  • 2 teaspoons olive oil

  • ¼ cup chopped fresh cilantro or scallions

  • ¼ cup chopped onion

Directions

  1. Place beans, yogurt, lime juice, cumin, oregano, garlic powder, paprika, salt and pepper in a food processor or blender. Process until well combined, about 20 seconds. For a spicier dip, add cayenne (or ground chipotle) to taste, up to 1/4 teaspoon. Add oil, cilantro (or scallions) and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.

Tips

Tip: Serve this dip with sliced red bell peppers, sliced zucchini or whole-grain tortilla chips.

Originally appeared: Diabetic Living Magazine, Fall 2018

Nutrition Facts (per serving)

129 Calories
3g Fat
17g Carbs
7g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/3 cup
Calories 129
% Daily Value *
Total Carbohydrate 17g 6%
Dietary Fiber 5g 19%
Total Sugars 1g
Protein 7g 15%
Total Fat 3g 4%
Saturated Fat 1g 3%
Cholesterol 1mg 0%
Vitamin A 168IU 3%
Vitamin C 2mg 2%
Folate 5mcg 1%
Sodium 210mg 9%
Calcium 75mg 6%
Iron 2mg 9%
Magnesium 53mg 13%
Potassium 281mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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