Name: Easy Black Bean Dip
Prep time: 10 min
Total time: 10 min
Ingredients: 1 (15 ounce) can low-sodium black beans, rinsed; 0.25 cup low-fat plain Greek yogurt; 2 teaspoons lime juice (from 1 lime); 0.5 teaspoon ground cumin; 0.5 teaspoon dried oregano; 0.5 teaspoon garlic powder; 0.25 teaspoon paprika, preferably smoked; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 0.25 teaspoon cayenne pepper or ground chipotle chile; 2 teaspoons olive oil; 0.25 cup chopped fresh cilantro or scallions; 0.25 cup chopped onion

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.

Lauren Lastowka

Updated on August 21, 2018

Prep Time:

10 mins

Total Time:

10 mins

Servings:

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.

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.