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Black Bean Dip

Dips can be a fantastic way to incorporate nutritious ingredients and showcase different flavors and cultural elements! This Black Bean Dip provides delicious Latinx-inspired flavors along with protein, dietary fiber, magnesium, and anti-inflammatory antioxidants and compounds! It can be enjoyed with vegetables, crackers, tortilla chips, pita, hard-boiled eggs and even as a sandwich/wrap/tortilla spread! Store in the fridge and enjoy for up to 3 days.

Yield: 4 servings

Black Bean Dip

Serving Size: 1/4 cup

Prep Time: 5 minutes

Total Time: 15 minutes


2 garlic cloves, peeled

1/2 jalapeño pepper, seeded

1 plum tomato, quartered

15 oz can black beans, low-sodium, drained and rinsed

1 teaspoon cumin

1/4 teaspoon paprika

3/4 teaspoon coarse salt (optional)

Juice of 1/2 lime

2 Tablespoons extra-virgin olive oil

1 Tablespoon water

Chopped cilantro for garnish


  1. Using a small food processor or a blender, add peeled garlic cloves, jalapeño pepper, plum tomato and process/blend to mince.

  2. Add remaining ingredients to the food processor or blender. Blend until smooth, occasionally stopping to scrape the sides of the blender/food processor.

  3. If dip is too thick for your liking, add an additional tablespoon of water and blend again. Add additional seasonings as needed.

  4. Garnish with chopped cilantro.

  5. Serve with vegetables, crackers, tortilla chips, pita, or hard-boiled eggs.

Nutrition Facts: Serving Size: 1/4 cup | Calories: 158 | Total Fat: 7 g | Saturated Fat: 1 g |

Sodium: 564 mg | Total Carbohydrate: 19 g | Dietary Fiber: 5 g | Sugars: 1 g | Protein: 6 g


Note: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website. If you think you may have a medical emergency, immediately call your doctor or dial 911.

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