Daily Recipe: Black Bean Dip

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Everyone loves a good dip when watching football. Instead of going for one that is laden with fat and cream, consider making this black bean dip. It’s got a kick to it because of the cayenne pepper and chipotle, and there is added nutritional value with the tomato and cilantro.

This dip is great to eat with tortilla chips (you can make your own healthy baked chips using corn tortillas) and raw vegetables.

Black bean dip is a great option because it will fill that dip craving (hummus is a great choice too) while still being healthy for you. These beans are an excellent source of protein and fiber, and will keep you full and satisfied.

If you’re used to buying canned beans, and not sure how to go about preparing dried beans, here’s a step by step guide.

First, you’ll want to rinse the beans under cool running water. To shorten the cooking time, beans should be presoaked. There are two methods for presoaking. For each of them you’ll want to start by placing the beans in a saucepan and adding two to three cups of water per cup of beans. The first method is to boil the beans for two minutes, remove the pan from heat and cover, allowing to stand for two hours. The other method is to soak the beans for eight hours or overnight, placing the beans in the fridge so they won’t ferment.

After soaking, you can cook them on the stove top or use a pressure cooker. For the stove, add three cups of fresh water or broth for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring everything to a boil and reduce to a simmer, partially covering the pot. The beans generally take about 1-1.5 hours to become tender. They can also be cooked in a pressure cooker where they take about 30 minutes to prepare.

Now you can cook black beans without fear. Choosing dried beans over canned may seem like a nuisance, but it will reduce your waste and save you money in the long run. Now back to the bean dip.

Happy eating!

Healthy Black Bean Dip

From: Eating Bird Food


  • 4 cups black beans, cooked
  • 1/4 cup water
  • 1 tomato
  • 2 Tbsp chopped cilantro
  • 1.5 T lime juice
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/4 tsp cayenne pepper
  • Dash of chipotle powder

Place all ingredients in a blender or food processor and puree until smooth. Transfer the dip to a bowl, add more sea salt to taste and garnish with left over cilantro. That’s it. It’s that easy. Black bean dip for the win!

Written by cscdavis

January 30, 2013 at 1:22 pm

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