Easy Black Bean Dip


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.

Easy Black Bean Dip
Prep Time:
10 mins
Total Time:
10 mins
4 servings


  • 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


  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.


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

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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