Recipe: Hearty Black Bean Dip

A delicious, healthy alternative to most jarred and canned bean dips!

Serving up a healthy appetizer when you’re entertaining just got easier with my Hearty Black Bean Dip! I absolutely love this yummy app that’s made with 100% real ingredients. Put some of my delicious Homemade Whole Wheat Pita Chips on the side, and you’ve got the perfect addition for any celebration! In fact, I sometimes make a double recipe and use the extra batch as a filling for wraps and tortillas. Mmmm!

Finding healthy, great-tasting dips can be a challenge. That's why this Hearty Black Bean Dip recipe comes in so handy!

Unfortunately, most of the pre-made bean dips out there can be a bit of a train wreck when it comes to real ingredients. For example, just look at this ingredient label from Tostitos Zesty Bean and Cheese Dip.

Most jarred and canned bean dips contain a whole host of highly processed ingredients and additives.

Here’s a quick rundown of the some of the additives:

  • Dairy ingredients like milk and cheeses are added to most jarred bean dips. Unfortunately most of the dairy ingredients come from dairy cattle living on CAFOs (Concentrated Animal Feeding Operations) that are fed genetically modified corn, pumped with growth hormones to increase milk production, and regularly treated with antibiotics.
  • Highly processed fats like corn oil are made from GMO corn, and the oil is chemically extracted using petrochemical solvents like hexane.
  • MSG and its safety can be debated until the cows come home. While I don’t like to vilify MSG since the scary myths about MSG are untrue, it’s still a highly processed additive that acts like an artificial flavoring. The bottom line—I try to avoid it.
  • Phosphates are used in all types of processed foods. While these phosphate additives are generally considered safe, their overuse has created health concerns such as kidney disease, weakened bones, and more. 1.
  • Artificial Colors Yellow 5 and Yellow 6 are also used in this dip. Yellow 5 and Yellow 6 have been linked to a whole host of issues: hyperactivity in children (Yellow 5), may be contaminated with cancer-causing substances 4-aminobiphenyl and benzidine (both Yellow 5 and 6), adrenal gland and kidney tumors (Yellow 5), and allergy-like hypersensitivity reactions (both Yellow 5 and 6). 2
  • Other additives include sugar, modified corn starch, maltodextrin—all highly processed and most likely made from GMO crops. Also although innocent sounding, natural flavors are really a catch-all phrase that can be used to cover up some pretty unsavory ingredients.

With ingredients like this, isn’t it worth 15 minutes of your time to make a quick, homemade black bean dip? I think so, and that’s why I’m sharing my recipe with you!

Cheers!

Bruce

Hearty Black Bean Dip
Author: 
Recipe type: Snacks & Appetizers
Prep time: 
Cook time: 
Total time: 
Serves: about 2 cups
 
Ingredients:
  • 1 15 ounce can of black beans, drained (about 1½ cups)
  • 1 teaspoon olive oil
  • 2 cloves garlic, minced
  • ⅔ cup canned diced tomatoes with green chilies (see notes)
  • ½ teaspoon cumin
  • ½ teaspoon chili powder
  • ¼ cup Monterey jack cheese, shredded
  • 1 tablespoon lime juice
  • ¼ cup cilantro, chopped (optional)
  • hot sauce to taste (optional)
Optional garnish
  • extra cheese and cilantro
Instructions:
  1. In a 4-quart pan warm the oil over medium heat. Add garlic and onions and sauté for several minutes until the onions begin to soften.
  2. Add the black beans, diced tomatoes, and seasonings. Stir and cook for 5-8 minutes or until thick.
  3. Remove from heat and add cheese and lime juice. Season to taste with cilantro and / or hot sauce. Stir well and serve warm or at room temperature.
  4. If you prefer a smoother black bean dip, put the dip in a food processor and pulse until it reaches the desired texture. If necessary add some hot water to the food processor to help achieve a smooth dip.
Notes:
We recommend using organic ingredients when possible.

For the diced tomatoes you may also substitute a salsa or picante sauce of your preferred level of spiciness.

Kitchen Tips and Resources:

  • A great garlic press makes child’s play of mincing garlic. I love this top-rated one but there are lots of great alternatives out there at all sorts of kitchen, department, and discount stores.
Finding healthy, great-tasting dips can be a challenge. That's why this Hearty Black Bean Dip recipe comes in so handy!

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