If you have 10-minutes and a blender, you’ve got a crazy delish easy vegan black bean dip!
Snacking really can be both healthy and delicious, and this easy black bean dip is a perfect example.
We love this black bean dip recipe because it’s…
- Super simple
- Perfect with veggie sticks or crackers
- Makes a great spread for sandwiches and wraps
This Easy Vegan Black Bean Dip is one of the simplest recipes to make ever. It requires only 4 ingredients and prep time of 10 minutes flat! Did I mention that it’s also vegan and gluten-free?
Black bean dip ingredients
- black beans
For this recipe, use either freshly cooked or canned beans. If using canned beans, remember to drain, pour into a colander, and rinse under warm water.
How to make black bean dip
If using canned beans, drain and rinse.
Combine beans, salsa, cumin, and cilantro (if using) in a blender, and blend until smooth. Add salt to taste if desired.
Serve with fresh veggies or baked corn chips.
Ways to serve black bean dip
We serve this delicious dip with fresh vegetables like carrots, celery, cucumber, red bell pepper, and pita triangles. It would also be terrific with nice crusty bread.
If you like to make wraps or sandwiches, it works fabulously as a base on a tortilla wrap. Just put a layer of black bean dip, then layer with fresh spinach, broccoli slaw, shredded carrots, or whatever you prefer.
For an appetizer, you might even make my Veggies in a Blanket that have proven to be very kid-friendly.
These vegan pinwheels are part of the recipe list from our Physicians Committee Cancer Project nutrition education and cooking series.
*Originally published October 2015.
Need a healthy chip?
Homemade corn tortillas are SO easy to make. Simply use regular corn tortillas. Slice each one into 8 slices using a pizza slicer. Arrange on a baking sheet and spritz with a water bottle. Sprinkle with sea salt and garlic powder. See the full recipe by clicking the link above.
Nutrition in beans
Beans are a nutritious, natural source of fiber. One cup of cooked beans or lentils provides between 17 and 18 g of fiber.
Fiber assists the transport of food through your digestive tract, supporting colon health and preventing constipation. Fiber also plays a role in healthy cholesterol levels.
Beans and lentils offer naturally occurring vitamins and minerals, which are better absorbed than nutritional supplements.
The recipe is from Dr. Neal Barnard’s book, The Cancer Survivors Guide, which is the textbook for some of the classes I teach for the Physicians Committee for Responsible Medicine as a licensed Food for Life instructor.
Other healthy snack ideas
- 1 15 oz can black beans, or made fresh with 1 cup dry beans=1-3/4 cup cooked beans
- 1 cup salsa
- 1/2 tsp cumin, ground
- 1/4 cup fresh cilantro, (optional)
- If using can beans, drain and rinse.
- Combine beans, salsa, cumin, and cilantro (if using) in blender, and blend until smooth. Add salt to taste if desired.
- Serve with fresh veggies or baked corn chips.
Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
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Nutrition Information:Yield: 6
Amount Per Serving: Calories: 77.5Total Fat: 1.1gCarbohydrates: 23gFiber: 11.5gProtein: 7g
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.