Easy Black Bean Dip

Beans are great. They’re delicious, filling and packed with good-for-you nutrients like vitamins, fiber and protein. Black beans are among the most frequently consumed legumes around the world. They’re considered nutritional powerhouses that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels. They retain their shape and texture well, so they’re perfect to use in stews, soups, dips, and salads. You can use canned drained beans to cut down on cooking time, but you’ll save money cooking your own using dried beans. Add flavor by simmering dried beans with an onion, garlic, herbs, or dried chiles. For this recipe, I would cook them until they’re very soft and almost falling apart. Drain them and allow them to cool slightly before you blend up the dip, and save the bean liquid. Use it instead of the water.  For more information on the health benefits and instructions on cooking dried beans, see Health Benefits of Nutritious Beans.

There are two things I like to have in my refrigerator at all times – hummus and lemons or limes.  In the past, I have shared several hummus recipes including Black Bean Hummus. I have several friends who cannot eat hummus because of the tahini (crushed sesame seeds). For those friends, I make black bean dip.

Today I’m using black beans and limes together in a tasty bean dip with no tahini. There are only a handful of ingredients needed to make the best bean dip right at home. You can easily control the heat by adding more or less jalapeno. This dip is flavorful, easy, and nutritious. Add cut veggies, chips, or pita for a great lunch or snack.

The basic bean dip recipe is fairly easy with a food processor, and all kinds of variations can be made with different beans and seasonings, herbs, and spices. The secret is using lots of onions, garlic, jalapeños, and fresh lime juice to boost the flavor. I also like to add lots of fresh cilantro, but if you don’t care for it, try parsley. Make tomato boats, celery, and cucumbers filled with bean dip for a snack or lunch.  I’ve tried many versions for lunch.  You can make your own lunch bowl with what’s in the refrigerator with fresh bean dip.

Easy Black Bean Dip

Use organic when available. Makes 3 cups

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Easy Black Bean Dip

A delicious bean dip made with black beans, lime juice, onions, and garlic. Great with fresh vegetables like carrots, celery, tomatoes, and cucumbers or fresh bread or crackers.

Course Appetizer, Salad, Snack

Cuisine American

Keyword appetizer, bean dip, black bean dip, black beans, cilantro lime chicken, dip, garlic

Servings 3 cups

Ingredients

• 2 cans (15 1/2 oz) black beans drained, reserve 3 tbsp liquid reserve 2 tbsp liquid
• 1 lime juiced
• 1 lime quartered
• 1/4 cup extra virgin olive oil
• 2 small yellow onions, chopped
• 3 cloves garlic, peeled and chopped into large chunks
• 2 jalapeño peppers, seeded and chopped
• 1 tsp ground cumin
• dash of salt and pepper
• 1/4 cup fresh chopped cilantro, plus more for garnish (optional)

Instructions

• Heat olive oil over medium heat in a small saucepan. Add onions, garlic and jalapeño peppers and cook
• Stir occasionally and cook until very soft, about ten minutes. Do not brown.
• Place onion mix and all other ingredients in food processor
• Process until smooth and thick
• If too thick add a tbsp of reserved fluid from beans
• Adjust for salt
• Serve with celery sticks, cucumbers, tomatoes, carrots, crackers, baked tortilla chips, or fresh bread

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