This hearty snack comes together in mere minutes and holds well in the refrigerator for several days. Mix a batch to bring to work, or serve to the kids as an after school snack. You can feel good indulging in this plant-based, protein-packed dip which is high in soluble fiber to support heart health, weight control, and lower cholesterol! Feel free to substitute any bean in this recipe, or add lentils, 1/4 tsp ground turmeric, and serve with naan bread for an East Indian flair.


  • 1 15oz can of black beans, drained and rinsed
  • 1/4 cup chopped red onion
  • 1/4 cup finely chopped cilantro
  • 1 clove garlic, smashed
  • Juice of one lime
  • 1/2 tsp ground cumin
  • 1/4 tsp chili powder
  • 1 tbsp olive oil
  • salt and pepper, to taste


  1. Place first seven ingredients in food processor, blend until smooth.
  2. Drizzle in olive oil and blend until achieving desired consistency.
  3. Top with diced jalapenos and Cotija cheese.
  4. Serve as dip with baked tortilla chips and fresh vegetables such as: bell pepper strips, purple cabbage, and celery sticks

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Published on March 14, 2022

Amber Phillips, MS, RD