Healthy Recipes Healthy Appetizer Recipes Dip & Spread Recipes Easy Black Bean Dip 4.8 (5) 4 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 Website 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 August 21, 2018 Print Rate It Share Share Tweet Pin Email Prep Time: 10 mins Total Time: 10 mins Servings: 4 Yield: 4 servings Nutrition Profile: Diabetes Appropriate Egg Free Gluten-Free High Fiber High-Protein Low Added Sugars Low Fat Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 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 Directions 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. Rate it Print Nutrition Facts (per serving) 129 Calories 3g Fat 17g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved