If you have 15-minutes and a blender, you’ve got a crazy delish easy vegan black bean dip!
This Easy Vegan Black Bean Dip is one of the simplest recipes to make ever. It requires only 4 ingredients and prep time of 15 minutes flat! Did I mention that it’s also vegan and gluten-free?
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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.
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 a nice crusty bread.
If you like to make wraps or sandwiches, it works fabulous 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.
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.
Beans and lentils offer folate, a B vitamin important to red blood cell functioning and the prevention of specific neural tube birth defects. Beans are also a source of the minerals potassium, iron and magnesium.
Potassium helps regulate muscle function, including your heart, by keeping your body’s fluid and mineral levels in balance. Iron is essential to energy as it assists your red blood cells transport oxygen throughout your body. Magnesium supports bone health, organ function and energy production.–LiveStrong
Recipe is from Dr. Neal Barnard’s book, The Cancer Survivors Guide, which is the textbook for some of the classes I teach for Physicians Committee for Responsible Medicine as a licensed Food for Life instructor.
Other Healthy Plant-Based Snack Ideas
- 15 Easy Plant-Based Snack Idea
- Spinach Artichoke Dip
- Roasted Red Pepper Hummus
- Colorful Chili Bean Dip
Plant-Based Vegan Starter Kits $27
- 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.
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Amount Per Serving: Calories: 118 Total Fat: 1.1g Carbohydrates: 47g Fiber: 11.5g Protein: 16g