Photo by: Oxmoor House

Black Bean Dip

Bean dips are full of protein and fiber to help you get through the afternoon. Serve this dip with baked tortilla chips, Baked Pita Chips, over scrambled eggs with salsa, or on quesadillas for a fun twist.

  • Yield: Serves 12 (serving size: 1/4 cup dip and 5 chips)


  • 1 tablespoon olive oil
  • 1 1/2 cups diced onion
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 2 tablespoons fresh lime juice
  • 1 tablespoon water
  • 1 teaspoon chopped fresh oregano
  • 1/2 teaspoon chopped chipotle chile, canned in adobo sauce
  • 1/4 teaspoon salt
  • 2 (15-ounce) cans black beans, rinsed and drained
  • 2 tablespoons crumbled queso fresco
  • 1 tablespoon minced red onion
  • Chopped fresh cilantro (optional)
  • 60 corn chips


1. Heat a large nonstick skillet over medium-high heat. Add oil; swirl to coat. Add onion; sauté 5 minutes or until tender, stirring occasionally. Add chili powder and cumin; sauté 1 minute. 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. Serve with corn chips.

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. Draining and rinsing canned beans gets rid of the thick liquid in the can and reduces the sodium by 40 percent.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 103
  • Calories from fat: 0.0%
  • Fat: 3.3g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.1g
  • Polyunsaturated fat: 1.2g
  • Protein: 4.2g
  • Carbohydrate: 14g
  • Fiber: 3.3g
  • Cholesterol: 1mg
  • Iron: 1mg
  • Sodium: 227mg
  • Calcium: 39mg

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Black Bean Dip Recipe