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Simple Black Bean Dip – Consuming Fowl Meals

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Simple Black Bean Dip – Consuming Fowl Meals

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Wholesome and simple black bean dip that takes solely quarter-hour to make. It’s the proper appetizer or snack served with veggies and tortilla chips for recreation day. It’s creamy, filled with taste and vegan!

This black bean dip was created for a Tremendous Bowl celebration… I’m personally not that invested within the recreation however I really like the snacks (try all my favourite wholesome recreation day recipes), half-time present and the commercials. And the corporate, clearly!

When it comes to recreation day snacks, I’m all concerning the dips! Often guacamole is my go-to, however this black bean dip is one other fave for once I’m within the temper for one thing with a little bit protein and spiced-up taste. It’s so good!

A bowl of black bean dip surrounded by tortilla chips.

Are Black Beans Wholesome?

Sure! Black beans are excessive in protein and fiber which makes them a fantastic addition to any recipe! I really like that they’re the bottom of this dip as a result of they’ll truly fill you up and preserve you glad as an alternative of leaving you with empty energy. When you’re on a weight reduction journey, this black bean dip is the proper snack to maintain your well being objectives on observe. This dip is low in energy (lower than 70 energy for 1/4 cup) and has virtually no fats 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.

Substances in Black Bean Dip

  • black beans – I used canned black beans for comfort, however be at liberty to prepare dinner your individual from dry beans. See under for easy methods to prepare dinner dry black beans.
  • olive oil – just a bit wholesome fats to sauté with.
  • crimson onion – offers the dip some zesty taste, however you should utilize a white or yellow onion if you happen to want.
  • garlic – provides the proper quantity of savory taste to the dip. I used two cloves on this recipe, however you should utilize kind of relying in your choice.
  • cumin, chili powder, sea salt, and cayenne pepper – to provide the black bean dip some spice & taste! Omit the cayenne pepper if you happen to don’t like spicy or are serving to kiddos.
  • tomato paste – one other taste element! When you don’t have tomato paste, you should utilize ketchup, the dip will simply be a little bit sweeter.
  • lime juice – freshly squeezed lime juice is greatest! 1 lime will get you about 2 Tablespoons of recent juice. When you don’t have limes readily available lemon juice will work as effectively.
  • apple cider vinegar – the advantages of ACV outweigh the advantages of white vinegar and the flavour profiles are tremendous related.
  • recent cilantro –  I really like the addition of recent herbs, and cilantro pairs superbly with these southwestern flavors.
  • yogurt or bitter cream – optionally available, for topping!
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Three photos showing the steps to make Easy Black Bean Dip: cooking onion with spices and then blending with the beans and tomato paste.

Learn how to Make

This black bean dip recipe is very easy to whip up! Some recipes name for uncooked garlic and onion and that is fantastic, however I believe sautéing the garlic and onion with the spices earlier than processing every little thing collectively is important. It offers the dip a sturdy taste as an alternative of the pungent taste that uncooked onion and garlic can have, so don’t skip this step!

Sauté: Add oil to a skillet over medium warmth. As soon as scorching add onion and garlic and prepare dinner, tossing often so the garlic doesn’t burn. After about 5 minutes add the spices and toss to mix and proceed cooking for an additional 5 minutes. Add a tablespoon of water if the pan begins to dry out. After about 10 minutes of cooking complete, take away from warmth.

Mix: Place garlic and onion combination, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and recent cilantro right into a blender. Mix till easy. Style and add further spices, if wanted.

Serve: Switch the dip to a bowl and garnish with further cilantro and bitter cream if utilizing. Get pleasure from!

A bowl of black bean dip surrounded by tortilla chips.

Learn how to Cook dinner Dry Black Beans

Folks typically get scared to work with dried beans due to the soaking course of, however it’s actually not onerous, I promise! Soaked black beans prepare dinner sooner and extra evenly, plus they’re simpler to digest. Right here’s easy methods to prepare dinner them:

Simply put your dry black beans in a big bowl and canopy with chilly water, by not less than 2-3 inches. Allow them to soak in a single day or for not less than 8-12 hours. You’ll discover that the beans absorb a few of the water and look a little bit greater after soaking. That is regular. When you drain and rinse the soaked beans, they’re able to be cooked. Boil them in a big pot for about 45-60 minutes you then’re prepared so as to add them to your meals processor with the remainder of your elements.

A hand scooping black bean dip onto a tortilla chip.

Variations

  • Spice it up –You may make the dip spicer by including further cayenne pepper or sautéing a jalapeno pepper together with the garlic and onion.
  • Roasted garlic – skip the sautéed garlic and use just a few cloves of roasted garlic as an alternative! I really like the gentle taste that roasted garlic provides to recipes.
  • Avocado – Mash some ripe avocados and add them to the dip for a creamy texture and enhance of wholesome fat.
  • Candy Potato – Add some candy potato puree to the dip for extra creaminess, a contact of sweetness and additional vitamins!
  • Chipotle – Mix in some canned chipotle peppers in adobo sauce for a smoky and spicy taste.
  • Roasted Purple Pepper – Add some roasted crimson pepper for a smoky and wealthy taste and refined sweetness.
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A chip resting in a bowl of black bean dip.

Learn how to Serve

A bowl of vegan black bean dip.

Learn how to Retailer Leftovers

This black bean dip shops effectively within the fridge! Retailer any leftover dip in an hermetic container within the fridge for 3-4 days.

Extra Dip Recipes to Attempt

Extra Black Bean Recipes

Make sure you try all my black bean recipes in addition to my full assortment of appetizer recipes on EBF!

Simple Black Bean Dip

Wholesome and simple black bean dip that takes solely quarter-hour to make. It is the proper appetizer or snack served with veggies and tortilla chips for recreation day. It is creamy, filled with taste and vegan!

A bowl of black bean dip surrounded by tortilla chips.
  • 2 15-ounce cans black beans, drained and rinsed (reserve 1/4 cup black bean liquid)
  • 1 teaspoon olive oil
  • ½ medium crimson onion, chopped
  • 2 garlic cloves, minced
  • 1 teaspoon cumin
  • ½ teaspoon chili powder
  • ½ teaspoon sea salt
  • ¼ teaspoon cayenne pepper
  • 2 Tablespoons tomato paste
  • 2 Tablespoons lime juice
  • ½ Tablespoon apple cider vinegar
  • 2 Tablespoons recent cilantro, chopped + further for garnish
  • yogurt or bitter cream for topping, optionally available
  • Add oil to a skillet over medium warmth. As soon as scorching add onion and garlic and prepare dinner, tossing often so the garlic doesn’t burn. After about 5 minutes add within the spices (cumin, chili powder, sea salt and cayenne pepper). Toss to mix and proceed cooking one other 5 minutes. Add a tablespoon of water if the pan begins to dry out. After about 10 minutes of cooking complete, take away from warmth.

  • Place garlic and onion combination, black beans, reserved black bean liquid, tomato paste, lime juice, apple cider vinegar and recent cilantro right into a blender or meals processor. Mix till easy. Style and add further spices, if wanted. Extra salt or maybe extra cayenne pepper if you need the dip to be spicier.

  • Switch the dip to a bowl, garnish with further cilantro and bitter cream, if utilizing.

  • Retailer within the fridge till able to serve. Leftover will be saved within the fridge for 3-4 days.

When you like issues spicer, be at liberty so as to add a seeded and chopped jalapeño whereas sautéing the garlic and onion. Another choice is including extra cayenne pepper.

Serving: 1/4 cup Energy: 69kcal Carbohydrates: 13g Protein: 4g Fats: 1g Fiber: 4g Sugar: 1g

DID YOU MAKE THIS RECIPE?

Please go away a remark and star ranking on this submit and share on social media utilizing the hashtag #eatingbirdfood. I really like seeing your recipe shares!

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