Name: Zesty Avocado Black Bean Dip
Prep time: 10 min
Total time: 10 min
Ingredients: 4 medium ripe avocados, divided; 1-2 tablespoons lime juice, divided; 0.75 teaspoon salt; 0.5 teaspoon ground cumin; 0.25 teaspoon ground pepper; 0.75 cup no-salt-added canned black beans, rinsed; 0.75 cup frozen whole kernel fire-roasted corn, thawed; 1 small jalapeño pepper, seeded and finely chopped; 2 tablespoons chopped fresh cilantro

Zesty Avocado Black Bean Dip

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Perfect for game day, this fiber-rich dip is a surefire crowd-pleaser to serve with crudités or tortilla chips. It requires little prep time and is ready to serve immediately.

By Jamie Vespa, M.S., RD

Updated on March 10, 2020

Prep Time:

10 mins

Total Time:

10 mins

Servings:

Yield:

3 cups

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free High Fiber Low Carbohydrate Nut-Free Soy-Free Vegan Vegetarian

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Ingredients

4 medium ripe avocados, divided
1-2 tablespoons lime juice, divided
¾ teaspoon salt
½ teaspoon ground cumin
¼ teaspoon ground pepper
¾ cup no-salt-added canned black beans, rinsed
¾ cup frozen whole kernel fire-roasted corn, thawed
1 small jalapeño pepper, seeded and finely chopped
2 tablespoons chopped fresh cilantro

Directions

Mash 2 avocados in a medium bowl with a fork. Stir in 1 tablespoon lime juice, salt, cumin and pepper until combined.
Cut the 2 remaining avocados into small chunks. Add to the mashed avocado mixture along with beans, corn, jalapeño and cilantro; stir until combined. Add more lime juice to taste, if desired.

Nutrition Facts (per serving)

130	Calories
10g	Fat
10g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 12
Serving Size 1/4 cup
Calories 130
% Daily Value *
Total Carbohydrate 10g	4%
Dietary Fiber 6g	20%
Total Sugars 1g
Protein 3g	5%
Total Fat 10g	13%
Saturated Fat 1g	7%
Vitamin A 143IU	3%
Vitamin C 9mg	10%
Folate 58mcg	15%
Sodium 152mg	7%
Calcium 17mg	1%
Iron 1mg	4%
Magnesium 30mg	7%
Potassium 390mg	8%

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.