Easy Black Bean Dip

Easy Black Bean Dip

2 Reviews
From: Diabetic Living Magazine, Fall 2018

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.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 (15 ounce) can low-sodium black beans, rinsed
  • ¼ cup low-fat plain Greek yogurt
  • 2 teaspoons lime juice (from 1 lime)
  • ½ 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


  • Prep

  • Ready In

  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 ¼ teaspoon. Add oil, cilantro (or scallions) and onion. Pulse until well mixed, about 20 seconds. Transfer to a bowl to serve.
  • Tip: Serve this dip with sliced red bell peppers, sliced zucchini or whole-grain tortilla chips.

Nutrition information

  • Serving size: ⅓ cup
  • Per serving: 129 calories; 3 g fat(0 g sat); 5 g fiber; 17 g carbohydrates; 7 g protein; 5 mcg folate; 1 mg cholesterol; 1 g sugars; 0 g added sugars; 168 IU vitamin A; 2 mg vitamin C; 75 mg calcium; 2 mg iron; 210 mg sodium; 281 mg potassium
  • Carbohydrate Servings: 1

Reviews 2

January 03, 2019
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By: abbasgael
I used sour cream rather than yogurt and 1/8 tsp of the cayenne pepper. Hard to stop eating! What I did have for leftovers I used, with cheese, as a quesadilla filling.
September 09, 2018
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By: mindy
I can’t wait to try this!
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