Black Bean Dip

Gluten Free
Health score
2%
Black Bean Dip
16 min.
12
120kcal

Suggestions


Looking for a flavorful and healthy dip to elevate your snack game? Look no further than this delicious Black Bean Dip! Perfectly balanced with spices and a hint of lime, it's not only bursting with taste but is also gluten-free, making it an ideal choice for guests with dietary restrictions. With just 16 minutes of prep time, you can whip up a vibrant appetizer that's perfect for any gathering, whether it's a casual hangout or a festive party.

This dip pairs wonderfully with crispy corn chips, transforming them into a satisfying treat. Imagine the delight of your family and friends as they dive into a bowl of creamy black bean goodness topped with crumbled queso fresco and a sprinkle of fresh onions and herbs. The combination of sautéed onions, chipotle, and spices infuses the dip with a depth of flavor that will keep everyone coming back for more.

Not only is this Black Bean Dip a crowd-pleaser, but it's also a nutritious option packed with protein, healthy fats, and fiber. Whether served as an antipasto, starter, or simply as a snack, this recipe is versatile and bound to impress even the pickiest of eaters. Gather your ingredients, fire up that food processor, and get ready to indulge in a guilt-free snack that shines at any table!

Ingredients

  • 30 ounce black beans rinsed drained canned
  • 0.5 teaspoon chipotle chile canned chopped
  • teaspoons chili powder 
  • 60  corn chips 
  • teaspoon ground cumin 
  • tablespoons juice of lime fresh
  • tablespoon olive oil 
  • 1.5 cups onion diced
  • teaspoon oregano fresh chopped
  • tablespoons queso fresco crumbled
  • tablespoon onion red minced
  • 0.3 teaspoon salt 
  • tablespoon water 

Equipment

  • food processor
  • bowl
  • frying pan
  • colander

Directions

  1. Heat a large nonstick skillet over medium-high heat.
  2. Add oil; swirl to coat.
  3. Add onion; saut 5 minutes or until tender, stirring occasionally.
  4. Add chili powder and cumin; saut 1 minute.
  5. Place onion mixture, lime juice, and next 5 ingredients (through black beans) in a food processor; process until smooth. Spoon mixture into a serving bowl; top with queso fresco, red onion, and if desired, chopped cilantro.
  6. Serve with corn chips.
  7. Technique: how to prep beans Canned beans are more convenient than dried beans. For the best results, rinse thoroughly with tap water before using, and drain in a colander.
  8. Draining and rinsing canned beans gets rid of the thick liquid in the can and reduces the sodium by 40 percent.

Nutrition Facts

Calories120kcal
Protein17.28%
Fat27.17%
Carbs55.55%

Properties

Glycemic Index
5.33
Glycemic Load
0.43
Inflammation Score
-5
Nutrition Score
6.1460869053136%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.04mg
Kaempferol
0.14mg
Myricetin
0.01mg
Quercetin
4.24mg

Nutrients percent of daily need

Calories:120.23kcal
6.01%
Fat:3.74g
5.76%
Saturated Fat:0.77g
4.82%
Carbohydrates:17.22g
5.74%
Net Carbohydrates:11.54g
4.2%
Sugar:1.04g
1.16%
Cholesterol:1.7mg
0.57%
Sodium:371.57mg
16.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.36g
10.71%
Fiber:5.68g
22.72%
Folate:48.52µg
12.13%
Manganese:0.23mg
11.71%
Phosphorus:104.2mg
10.42%
Iron:1.7mg
9.44%
Magnesium:32.85mg
8.21%
Copper:0.16mg
7.84%
Potassium:273.61mg
7.82%
Vitamin B1:0.12mg
7.67%
Vitamin B2:0.1mg
6.1%
Calcium:56.19mg
5.62%
Vitamin C:4.22mg
5.12%
Vitamin E:0.71mg
4.74%
Vitamin B6:0.08mg
4.23%
Zinc:0.58mg
3.84%
Vitamin B3:0.56mg
2.82%
Selenium:1.97µg
2.81%
Vitamin A:128.16IU
2.56%
Vitamin K:2.54µg
2.42%
Vitamin B5:0.2mg
2.01%
Source:My Recipes