Easy Black Bean Dip

Move over guacamole, there’s a new dip in town! Easy black bean dip (using just 6 ingredients!) is here to take your snack game to the next level. Not only is it incredibly delicious with a hint of smoky flavor, it’s also a great way to get more protein and fiber into your diet.

Made with black beans, tomatoes, garlic, cilantro, olive oil and lime juice, easy black bean dip is a crowd-pleasing dish that requires minimal effort to make. First, start by sautéing the garlic in the olive oil for a few minutes until it’s fragrant. Once done, add the tomatoes and black beans to the mix and cook for about 5 minutes. Once everything is combined, add the cilantro and lime juice, stir, and let it simmer for 10 minutes. Now you’re ready to taste!

You can serve this dip as an easy appetizer or snack. For example, top it with diced avocados and serve with crunchy tortilla chips. It also pairs beautifully with tacos and quesadillas. And, although it’s quick and easy to make, it’s also incredibly nutritious. From antioxidants to iron and protein, this dip is the perfect way to sneak some extra nutrients into your diet.

So don’t let the deliciousness of guacamole hold you back – give easy black bean dip a try too! With its smoky flavor and high nutrient content, it’s an all around win. So next time you’re looking for a healthy and delicious snack, whip up this simple yet satisfying dish.

Healthy and easy black bean dip that takes only 15 minutes to make. It’s the perfect appetizer or snack served with veggies and tortilla chips for game day. It’s creamy, packed with flavor and vegan!

This black bean dip was created for a Super Bowl party… I’m personally not that invested in the game but I love the snacks (check out all my favorite healthy game day recipes), half-time show and the commercials. And the company, obviously!

In terms of game day snacks, I’m all about the dips! Usually guacamole is my go-to, but this black bean dip is another fave for when I’m in the mood for something with a little protein and spiced-up flavor. It’s so good!

A bowl of black bean dip surrounded by tortilla chips.

Are Black Beans Healthy?

Yes! Black beans are high in protein and fiber which makes them a great addition to any recipe! I love that they’re the base of this dip because they’ll actually fill you up and keep you satisfied instead of leaving you with empty calories. If you’re on a weight loss journey, this black bean dip is the perfect snack to keep your health goals on track. This dip is low in calories (less than 70 calories for 1/4 cup) and has almost no fat or sugar.

Ingredients measured out to make Easy Black Bean Dip: red onion, garlic, olive oil, black beans, sea salt, chili powder, cumin, cayenne pepper, tomato paste, apple cider vinegar, cilantro, lime juice and yogurt/sour cream.

Ingredients in Black Bean Dip

black beans – I used canned black beans for convenience, but feel free to cook your own from dry beans. See below for how to cook dry black beans.
olive oil – just a little healthy fat to sauté with.
red onion – gives the dip some zesty flavor, but you can use a white or yellow onion if you prefer.
garlic – adds the perfect amount of savory flavor to the dip. I used two cloves in this recipe, but you can use more or less depending on your preference.
cumin, chili powder, sea salt, and cayenne pepper – to give the black bean dip some spice & flavor! Omit the cayenne pepper if you don’t like spicy or are serving to kiddos.
tomato paste – another flavor component! If you don’t have tomato paste, you can use ketchup, the dip will just be a little sweeter.
lime juice – freshly squeezed lime juice is best! 1 lime will get you about 2 Tablespoons of fresh juice. If you don’t have limes on hand lemon juice will work as well.
apple cider vinegar – the benefits of ACV outweigh the benefits of white vinegar and the flavor profiles are super similar.
fresh cilantro – I love the addition of fresh herbs, and cilantro pairs beautifully with these southwestern flavors.
yogurt or sour cream – optional, for topping!

Three photos showing the steps to make Easy Black Bean Dip: cooking onion with spices and then blending with the beans and tomato paste.

How to Make

This black bean dip recipe is so easy to whip up! Some recipes call for raw garlic and onion and this is fine, but I think sautéing the garlic and onion with the spices before processing everything together is essential. It gives the dip a robust flavor instead of the pungent flavor that raw onion and garlic can have, so don’t skip this step!

Sauté: Add oil to a skillet over medium heat. Once hot add onion and garlic and cook, tossing frequently so the garlic doesn’t burn. After about 5 minutes add the spices and toss to combine and continue cooking for another 5 minutes. Add a tablespoon of water if the pan starts to dry out. After about 10 minutes of cooking total, remove from heat.

Blend: Place garlic and onion mixture, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and fresh cilantro into a blender. Blend until smooth. Taste and add additional spices, if needed.

Serve: Transfer the dip to a bowl and garnish with extra cilantro and sour cream if using. Enjoy!

How to Cook Dry Black Beans

People often get scared to work with dried beans because of the soaking process, but it’s really not hard, I promise! Soaked black beans cook faster and more evenly, plus they’re easier to digest. Here’s how to cook them:

Just put your dry black beans in a large bowl and cover with cold water, by at least 2-3 inches. Let them soak overnight or for at least 8-12 hours. You’ll notice that the beans soak up some of the water and look a little bigger after soaking. This is normal. Once you drain and rinse the soaked beans, they’re ready to be cooked. Boil them in a large pot for about 45-60 minutes then you’re ready to add them to your food processor with the rest of your ingredients.

A hand scooping black bean dip onto a tortilla chip.

Variations

Spice it up –You can make the dip spicer by adding additional cayenne pepper or sautéing a jalapeno pepper along with the garlic and onion.
Roasted garlic – skip the sautéed garlic and use a few cloves of roasted garlic instead! I love the mild flavor that roasted garlic adds to recipes.
Avocado – Mash some ripe avocados and add them to the dip for a creamy texture and boost of healthy fats.
Sweet Potato – Add some sweet potato puree to the dip for more creaminess, a touch of sweetness and extra nutrients!
Chipotle – Blend in some canned chipotle peppers in adobo sauce for a smoky and spicy flavor.
Roasted Red Pepper – Add some roasted red pepper for a smoky and rich flavor and subtle sweetness.

A chip resting in a bowl of black bean dip.

How to Serve

How to Store Leftovers

This black bean dip stores well in the fridge! Store any leftover dip in an airtight container in the refrigerator for 3-4 days.

More Dip Recipes to Try

More Black Bean Recipes

Be sure to check out all my black bean recipes as well as my full collection of appetizer recipes on EBF!