Black Bean Dip Recipe

This black bean dip will soon be your go to appetizer!

Show of hands how many times you’ve gone to the grocery store, stood in front of the canned bean aisle and think “do I need black beans?”  So you buy a few cans, only to come home and find that you have 7 cans already in your pantry?! 😂

Ingredients Needed for Easy Black Bean Dip

• garic
• tomato paste
• taco seasoning 
• chili powder
• crushed red pepper
• canned black beans (be sure to drain and rinse!)
• cheese
• cilantro for garnish

Are black beans healthy for diabetics?

Black beans are a powerhouse of nutrition, making them an excellent addition to a healthy diet. Rich in protein and fiber, they help promote satiety and support digestive health. Black beans are also packed with essential vitamins and minerals, including iron, magnesium, and folate, which contribute to energy production and overall well-being. Their high antioxidant content, particularly anthocyanins, helps combat inflammation and protect against chronic diseases. Moreover, black beans have a low glycemic index, making them a smart choice for maintaining stable blood sugar levels, beneficial for those managing diabetes or aiming for steady energy throughout the day.

Step By Step Instructions:Instructions

1. Preheat Oven: Preheat your oven to 450°F (230°C).
2. Prepare Skillet: In a small oven-safe skillet, spray with avocado oil spray.
3. Cook Garlic: Add the minced garlic to the skillet and cook over medium heat for about 3 minutes, until fragrant and slightly golden.
4. Add Seasonings: Add in the taco seasoning, chili powder, salt, and crushed red pepper. Cook, stirring constantly, for 1 minute.
5. Incorporate Tomato Paste: Stir in the tomato paste and cook for an additional minute, ensuring it is well combined with the spices.
6. Add Water and Beans: Stir in the water and drained black beans, mixing thoroughly.
7. Bake: Transfer the skillet to the oven and bake at 450°F (230°C) for 10 minutes.
8. Add Cheese: After 10 minutes, remove the skillet from the oven and top the dip with the cheese.
9. Melt Cheese: Return the skillet to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
   Garnish and Serve: Remove from the oven, garnish with chopped cilantro, and serve warm.

I puffy heart black beans.  And cheese.  And I made this a bit spicy so it’s the trifecta of goodness.  The key to this recipe is to “toast” the seasonings after the garlic has sauteed for a few minutes.  It just gives it a richer flavor in my opinion.

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Black Bean Dip

Yield: 2

Prep Time: 5 minutes

Cook Time: 10 minutes

Total Time: 15 minutes

This black bean dip is great as a dip, a filling for vegetarian tacos, or as chili mac over pasta – the possibilities are endless!

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Ingredients

• 1 tablespoon minced garlic
• 1/2 can tomato paste
• 2/3 cup water
• 1 tablespoon taco seasoning (I used Dak’s Taco Knight)
• 1/2 teaspoon chili powder
• 1/2 teaspoon crushed red pepper
• 1 can black beans, drained
• 1/4 teaspoon salt
• 1 ounce cheese (I used quesadilla cheese)
• chopped cilantro for garnish

Instructions

1. In a small oven safe skillet, spray with avocado oil spray and add the garlic, cook for 3 minutes.
2. Add in the taco seasoning, chili powder, salt and crushed red pepper and cook, stirring constantly for one minute. Stir in the tomato paste and cook an additional minute. Stir in the water and black beans and bake at 450 for 10 minutes.
3. Top with cheese and cook an additional 5 minutes until melty. Garnish with chopped cilantro.

Notes

If you follow the WW plan, click this link to find out how many points on your personal plan.

If you count macros or calories, each serving is 150 calories, 3.4 fat, 22 carbs, 5.7 fiber and 9.2 protein

Did you make this recipe?

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This dip is simple and complex at the same time.  I literally ate this three days in a row, once as chips and dip, once in taquitos and once scrambled with eggs for brunch.  

To make the tortilla chips – I cut Mission Brand Thin Corn Tortillas into quarters. I deep fried them for 2 minutes, flipping once, and added lime zest salt on top as soon as they come out of the fryer.  The salt is just 1 teaspoon salt to the zest of one lime.  It makes these chips!

Hope you are doing well.  Until next time – hugs!  Biz