When I first tried this bean dip recipe, I was a little cautious. Black beans taste great, but they don’t look all that appetizing at a party, especially compared to all the other snack foods typically served.
But, the moment I put that first tortilla chip in the bean dip, I was in heaven.
I got this recipe from one of my friends, Chantel, who served it at one of our get-togethers. What the dip lacks in appearance it more than makes up for in flavor.
Here’s what you need to get started, but don’t feel limited. After the dip is made, you could easily combine it with your other favorite dip additions like salsa or cheese.
- 1 Tablespoon Olive Oil
- 2/3 Cup Diced Onion (Onion Powder works well too)
- 2-3 Garlic Cloves, finely minced (garlic in a jar is fine. It doesn’t have to be fresh.)
- 2 Cans Black Beans, rinsed and drained
- 1 Cup Chicken Broth (or 1 Cup Water with 1 Teaspoon Chicken Boullion)
- 1/4 Teaspon Cumin
- 1/4 Teaspoon Coriander
- 1/4 Teaspoon Oregano
- 1/4 Teaspoon Pepper
- 1/2 Teaspoon Salt
- Juice of 1 Lime (or Lemon)
This great tasting bean dip is incredibly easy to make, even for beginners like me!
- Heat oil in a skillet over medium-high heat and saute onions for 3 minutes.
- Add garlic and saute another 30 seconds.
- Add remaining ingredients (except juice), and bring to a boil.
- Reduce heat and simmer for about 7 minutes, stirring occasionally.
- Add the juice when the beans are done cooking, and then mash the mixture to thicken the consistency.
Yield: 8 Servings
Note: This recipe doubles really easily if you’re serving a large crowd. If you can’t fit it all in a skillet, a cooking pot will do in a pinch.
This nutrition information is for 1 serving. I calculated this using the MyFitnessPal App. This isn’t precise because it varies depending on which brands you use and whether you add ingredients like cheese or salsa to the dip.
- Total Calories: 182
- Total Fat: 2.5 g
- Saturated Fat: .1 g
- Polyunsaturated Fat: 0 g
- Monounsaturated Fat: 0 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 932 mg
- Potassium: 749.4 mg
- Total Carbs: 36.8 g
- Dietary Fiber: 9.1 g
- Sugars: 1.7 g
- Protein: 10.7 g
- Vitamin A: 0%
- Vitamin C: 5.7%
- Calcium: 9.1%
- Iron: 22.8%
Look At Us Cook!
I started making this recipe before I remembered to grab my camera and snap a few pictures. Don’t worry, watching onions and garlic cook is boring, so you don’t need a lot of insight there. But, this is what the dip looks like as it cooks – all the ingredients are just thrown together.
And they’re done cooking! Yeah, they’re not pretty.
Ugh…mashed bean dip looks even more gross than unmashed beans. Trust me, though, it’s worth it.
I thought chicken would dress up the beans a little more. Not quite doing it, unfortunately.
Maybe a few toppings will help?
Ah well. This recipe is all about the flavor anyway. It might not be the most photogenic recipe I’ve blogged about, but it’s probably one of the healthiest and it packs loads of flavor! You can use it like a regular chip dip, or throw it in a burrito, or even just serve it as a side. It goes well with anything and tastes great on its own!
Due to FTC requirements, I need to specify the arrangement I have with a company. I receive a commission for users who click on advertised links and product referrals, including books I review and apps I enjoy. If you see something that interests you, feel free to click on them – though please don’t click on everything as this becomes fraud and disqualifies me for commission. Anyways, this commission keeps my site up and running and my content free. Amazon, Paypal, or Google do not tell me what to say or what links I should put in my content – it’s all me, based on my personal experience.