Black Bean Dip

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Black Bean Dip
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Enjoy this low-fat dip with raw vegetables, baked tortilla chips, in a burrito or in the Veggies in a Blanket recipe.

Yields: Serves 6


1 1/2 cups cooked or canned black beans, rinsed and drained

1 cup salsa

1/2 tsp ground cumin

PER SERVING: 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g carbohydrate; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E


Combine the beans, salsa, and cumin in a food processor or blender and process until smooth. Stop and scrape down the sides of the container with a rubber spatula as needed.

Stored in a covered container in the refrigerator, leftover Black Bean Dip will keep for up to 3 days.

Additional Tips

For a spicier dip, add more cumin, diced jalapenos or crushed red pepper flakes.

See the Bean Cooking Chart for directions on cooking the beans.