This healthy black bean dip is delicious and easy to make. In just minutes you have a tasty dip full of flavor and good for you too!
Cinco de Mayo is this weekend and what better way to celebrate than by making this flavorful black bean dip?! This is a great addition to serve alongside guacamole, salsa, and margaritas. The recipe is easy to make and comes together in minutes. All the ingredients get thrown into a blender and pureed until thick and creamy. That’s it!
From a nutritional standpoint, the best part about black beans is the fiber they add to your diet. A half-cup serving of black beans provides 8 grams of the recommended daily amount of 25 grams (for women) & 38 grams (for men) of fiber per day. Many of us fail to incorporate enough natural fiber in our diets. Therefore, adding beans to any meal is an effective and easy way to boost the amount of fiber you consume and reap all the amazing health benefits.
Fiber is so important because of the many roles it plays in helping the body. Fiber is associated with many health benefits including the following:
- Helps keep you fuller longer, therefore it can help manage your weight
- It can help lower cholesterol
- Fiber slows down digestion of food, and as a result can help keep blood sugar levels steady
- It is important for digestive health and promoting regularity
Another benefit of black beans is they are an excellent source of protein. The same one-half cup serving mentioned above includes 7 grams of protein in addition to the fiber. Protein is an essential component of every cell in the body. In fact, our bodies need protein for growing, repairing and maintaining all tissues and keeping our bodies healthy.
An interesting thing to note is that beans are considered incomplete proteins. This means they lack all essential amino acids, which are the building blocks that make up protein. However, when you combine beans with grains (which contain the essential amino acids the beans are lacking) they complement one another to form a high-quality complete protein. While beans are a great source of protein for vegetarians, they are also a powerhouse mix of protein and fiber that should be included in all types of diets. Black beans are also a great source of iron, magnesium, folate, thiamin, potassium and zinc.
What I love about this black bean dip is how versatile it is. For example, it can be served as a dip on its own, be added to a seven layer dip, or it can be heated and mixed with shredded cheese for an ooey gooey treat with chips. It can also be spread on the inside of quesadillas, or rolled into shredded chicken taquitos.
With respect to spiciness, I add just a small amount of heat. Of course, you can make it spicier by adding more sriracha, or even incorporating cayenne pepper and jalapeños.
Try making this recipe this weekend or for your next get together. I guarantee you will love it, plus you will get all the amazing health benefits of eating beans.
Looking for more healthy nutrition tips, check out the post below:
Healthy Nutrition Tips: Back to Basics
Lifestyle Changes for Optimal Wellness
Black Bean Dip
Ingredients
- 1 15 oz can black beans drained & rinsed
- ½ cup medium or mild jarred salsa
- 2 tsp fresh lime juice
- ½ tsp sriracha
- ¼ cup cilantro washed
- ½ tsp garlic powder
- ½ tsp cumin
- ¼ tsp black pepper
Instructions
- Place all the ingredients into a food processor or blender. Process until smooth. Scrape down sides and blend one more time. You can add more salsa or lime juice to thin or reach desired consistency.
Nutrition Facts
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