simple black bean dip recipe
Food and Wine

Many dips can pack on calories and don’t really fill you up. This healthy and simple black bean dip recipe is a great appetizer or snack that is both low in fat and packed with fiber to keep you full and satisfied in a smart portion. High fiber foods like this can help reduce sugar cravings and prevent late-day overeating. This is a great everyday dip for a workweek snack, or for your summer bbq or holiday festivities, to help keep you eating healthy and on track with your goals!

This healthy and simple black bean dip recipe was made using ingredients I already had on hand, and took only 5 minutes to prepare.

Healthy and Simple Black Bean Dip Recipe


  • 1 14-oz can black beans, rinsed and drained
  • 1/4 cup salsa
  • 1/2 tsp ground cumin
  • 1 tsp chopped garlic
  • 2 tsp lemon juice
  • 1 tsp water
  • 1 handful minced cilantro (I used lemon balm because I didn’t have cilantro). You can also use parsley
  • Salt to taste


Puree all ingredients other than cilantro in a strong blender or food processor. Add herbs and pulse. Serve with baby carrots, bell peppers, or whole wheat tortilla chips. Enjoy!

**Note – recipe makes ~4 servings. Double it if you need more!

Studies show incorporating more fiber in your diet, like from black beans, can aide in weight loss by keeping you full, satisfied, and preventing between meal cravings. Additionally, fiber is important for preventing digestive issues and for a healthy heart. The recommendation is to get a minimum of 25 grams of fiber per day from whole foods – such as black beans, chickpeas, lentils, fruits and vegetables, and whole grains.

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