Snacks

February 18, 2019

Black Bean Dip

Black Bean Dip is a delicious whole food plant-based dip made from only four ingredients (+ spices). A great way to enjoy your veggies!

Black Bean Dip

Ahh, beans. Some of God's most nutritious gifts to us. I've been trying to eat more beans lately and this Black Bean Dip is helping me pack them into my diet!

Why am I eating more beans? Because beans are filled with plant-protein and fiber, plus tons of other nutrients. They are so nutrient dense that the American Institute for Cancer Research suggests we should eat three servings per day.

But I realized that I don't always eat three servings of beans per day. I don't want it to be a hassle for me to shove beans into my mouth three times a day. So I decided to make it delicious instead.

Black Bean Dip

If I make dip for myself, I'll pull it out of the fridge to eat with my carrots without even thinking about it. It's a win for my health and for my taste buds!

I love the flavor in Black Bean Dip. The sautéed onions add that extra something and the cumin puts it over the top. To the onions and black beans we'll also add garlic, sunflower seed butter, and some spices.

How to make Black Bean Dip

Step 1. Sauté the onion. If you've seen any of my other oil-free recipes (like this and this) you'll know that I use vegetable broth as an oil substitute.

Step 2. Once the onions are soft and fragrant, turn of the heat. Let the onions cool in the pan while you gather the other ingredients.

Step 3. Drain a can of black beans and reserve some of the liquid. Add the beans, the sautéed onion, a couple cloves of garlic, sunflower seed butter, garlic powder, onion powder, cumin, salt, and pepper to the food processor. Process and add some of the bean liquid to help the ingredients blend.

Step 4. Serve with your favorite veggies and enjoy!

Black Bean Dip

Recipe Prayer

Lord, thank you for teaching us which foods nourish our bodies and giving us access to delicious recipes to make. Amen.

Related Recipes

Love dip? Here's a few recipes to try next:

Black Bean Dip

Black Bean Dip is a delicious whole food plant-based dip made from only four ingredients (+ spices). A great way to enjoy your veggies!

Author:

Elizabeth

Serves:

8

Prep:

10

min

cook:

0

min

total:

10

min

Ingredients

  • 1 Can Black Beans drain and reserve 1/8 cup of liquid
  • 1-2 Tablespoons Vegetable Broth
  • 1/4 Large Yellow Onion
  • 2 Cloves Garlic
  • 1 Tablespoon Sunflower Seed Butter
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Cumin
  • 1/2 Teaspoon Salt
  • 1/8 Teaspoon Black Pepper

Instructions

  1. Drain the black beans and reserve 1/8 cup of the liquid. Chop the onion. Saute the onion on medium heat with the vegetable broth for 3-4 minutes.
  2. Add all the ingredients to the food processor. Process until smooth. Enjoy!
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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography