Black Bean Dip

Vegetarian
Gluten Free
Health score
1%
Black Bean Dip
5 min.
32
163kcal

Suggestions


Looking for a quick and delicious dip that will impress your guests and satisfy your cravings? Look no further than this delightful Black Bean Dip! Perfect for any occasion, whether it's a casual get-together, a festive party, or simply a cozy night in, this dip is sure to be a hit. With its rich, creamy texture and bold flavors, it serves as an excellent antipasti, starter, or snack.

This vegetarian and gluten-free recipe is not only easy to prepare but also packed with nutrients. Black beans are a fantastic source of protein and fiber, making this dip a healthy choice that doesn't compromise on taste. The addition of zesty green chiles and aromatic garlic elevates the flavor profile, while the low-fat yogurt adds a creamy touch without the guilt.

In just five minutes, you can whip up a batch that serves 32 people, making it an ideal option for gatherings. Whether you choose to serve it chilled or warm, this Black Bean Dip pairs perfectly with crispy tortilla chips or crunchy crackers, inviting everyone to dig in. So grab your food processor and get ready to create a crowd-pleasing appetizer that will leave everyone asking for the recipe!

Ingredients

  • 30 oz black beans rinsed drained canned
  • tablespoons chilis green chopped (from 4.5-oz can)
  • 32 servings tortilla chips 
  • cloves garlic finely chopped
  • teaspoon ground cumin 
  • cup yogurt plain low-fat
  • 0.5 cup onion chopped
  • 0.5 teaspoon salt 

Equipment

  • food processor
  • bowl
  • sauce pan
  • blender

Directions

  1. Place chilies, onions, garlic and beans in blender or food processor. Cover and blend on medium-high speed until almost smooth.
  2. Spoon mixture into small bowl. Stir in yogurt, cumin and salt. Cover and refrigerate until chilled, or heat in 1 1/2-quart saucepan over medium heat, stirring frequently, until hot.
  3. Serve with tortilla chips.

Nutrition Facts

Calories163kcal
Protein9.67%
Fat32.31%
Carbs58.02%

Properties

Glycemic Index
1.94
Glycemic Load
0.07
Inflammation Score
-2
Nutrition Score
4.451304320408%

Flavonoids

Isorhamnetin
0.13mg
Kaempferol
0.02mg
Quercetin
0.51mg

Nutrients percent of daily need

Calories:162.88kcal
8.14%
Fat:6.01g
9.25%
Saturated Fat:0.89g
5.54%
Carbohydrates:24.29g
8.1%
Net Carbohydrates:20.88g
7.59%
Sugar:0.87g
0.96%
Cholesterol:0.46mg
0.15%
Sodium:239.55mg
10.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.05g
8.1%
Fiber:3.41g
13.66%
Phosphorus:104.16mg
10.42%
Magnesium:34.69mg
8.67%
Vitamin E:0.99mg
6.62%
Vitamin K:5.88µg
5.6%
Iron:1mg
5.55%
Calcium:54.85mg
5.48%
Vitamin B1:0.08mg
5.45%
Folate:21.41µg
5.35%
Potassium:157.32mg
4.49%
Vitamin B5:0.43mg
4.31%
Vitamin B2:0.07mg
4.07%
Zinc:0.61mg
4.06%
Copper:0.08mg
4.06%
Vitamin B6:0.08mg
3.76%
Manganese:0.07mg
3.54%
Selenium:1.88µg
2.68%
Vitamin B3:0.42mg
2.11%
Vitamin C:1.35mg
1.63%