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Black Bean Dip

Name: Black Bean Dip
Prep time: 15

(3 votes, average: 5.00 out of 5)

15 min prep

8 servings

Carrot Icon for Number of Ingredients Size

9 ingredients

Eat this easy to make Black Bean Dip with our Baked Tortilla Chips or Whole Wheat Pita Chips for a nourishing snack with complete protein.

Ingredients

2 teaspoons canola or grape seed oil
½ medium onion, peeled and chopped
1 teaspoon dried oregano (preferably Mexican oregano, if you can find it)
½ teaspoon ground cumin
Pinch cayenne, to taste
1 (15 ounce) can black beans, drained and rinsed or 2 cups of Basic Black Beans, some broth reserved
Salt, to taste
Juice of ½ a lime
Cilantro, for garnish (optional)

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Nutrition Facts

Calories

63 cals

Fat

1 g

Saturated Fat

0 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

0 g

Carbohydrates

10 g

Sugar

1 g

Fiber

4 g

Protein

3 g

Sodium

154 mg

Directions

Heat oil over medium-high heat in a sauté pan. Add onions and oregano, and cook until the onions are translucent and turning brown, about 5 minutes. Add in the cumin and cayenne and cook for 1 minute.
Add the black beans and cook for 3 minutes. Remove from heat and puree the mixture until desired smoothness is reached. Add in water or bean broth a teaspoon at a time if the dip is too stiff. Stir in salt and lime juice. Adjust for seasoning and serve warm or at room temperature with Baked Tortilla Chips.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.