Vegan Black Bean Dip

This Vegan Black Bean Dip is made with simple pantry staples and can be ready in five minutes. With plant-based protein and fiber, it works well as a healthy, gluten-free snack. You can also serve it as a condiment or side with salads, roasted vegetables or grilled meats.

The dip is easy to make with a hand blender. There is no need for a high-powered food processor. I actually blend the dip in a large glass jar. After blending, I screw the lid onto the jar and store the dip straight in the fridge to save on washing up.

What is black bean dip made of?

Black bean dips start with black beans, then a range of additional ingredients are added for flavor and texture. Many versions contain cheese and fresh ingredients like onion, jalapeno peppers, garlic, cilantro, lemon or lime. These are delicious, but I wanted to create a recipe that can be made solely from pantry ingredients. That way, you can make the dip any time at a moment’s notice.

This vegan black bean dip is made with canned black beans, tahini, extra virgin olive oil, apple cider vinegar, ground coriander seeds, ground cumin, salt and pepper. So there is no chopping or ingredient preparation, save for draining your canned black beans. If you like things spicy, you can also add cayenne pepper or chili powder to taste.

How to serve vegan black bean dip

This vegan black bean dip is very versatile. You can serve it with almost anything savory. When enjoying it as a dip, you just need is something to scoop it up, such as:

• Tortilla chips
• Cucumber slices
• Sliced carrots or bell peppers
• Crunchy pieces of romaine or cos lettuce
• Roasted potato wedges
• Flatbread like this Easy Gluten Free Flatbread

You can also add it to a range of meals, such as:

• Dolloped over salads or burrito bowls
• Served as a condiment along side grilled or roasted meats
• Spread over crackers or rice cakes and topped with sliced tomato
• Added to sandwiches or wraps as a healthier alternative to butter or mayonnaise

How many calories are in black bean dip?

This vegan black bean dip contains 136 calories or 568 kilojoules per 1/4 cup serve. Each serve also has 4.4 grams of plant-based protein and 3.9 grams of fiber. If you wanted to lower the calories, you could swap out some of the olive oil for water. This will change the texture of the dip slightly, but it should still have plenty of flavor thanks to the spices.

How to store vegan black bean dip

Store vegan black bean dip in an airtight container in the refrigerator. It should last like this for up to three days. Since the recipe is quick to prepare, it’s easy to make a fresh batch when needed.

More healthy dips and dressings

• Easy Hummus without Lemon and Garlic
• Creamy Vegan Tahini Ranch Dressing
• Homemade Vegan Burger Sauce
• Parsley Pine Nut Pesto

You can find more dip and dressing ideas on the Sauce Recipes page.

Vegan Black Bean Dip Recipe

Notes

1. Ground cumin – I recommend starting with 1/8 teaspoon of cumin, tasting the dip and then adding more if desired. This is because cumin has a very strong flavor, especially when it’s fresh. Ground spices lose their flavor over time, so if your ground cumin is older, you may want to increase it slightly.
2. Salt – The amount of salt needed will depend on personal taste whether your can of black beans contains salt. I usually use ‘no added salt’ black beans, then add my own salt to taste. If your dip tastes bland after blending, you probably need to add a little more salt.
3. Measuring the ingredients – The fastest way to make this recipe is with a digital food scale. Simply place your blender cup or processor bowl onto the scale and measure everything out in grams straight into the cup or bowl. I use a large glass jar that is wide enough to fit my hand blender, so after blending I screw the lid onto the jar and store it straight in the fridge.
4. Serving suggestion – I like to serve the dip with a drizzle of extra virgin olive oil and a dusting of ground coriander or cayenne pepper. This is what I did for the recipe photos above.
5. Storage – Store the black bean dip in an airtight container in the fridge. It should keep this way for up to 3 days.

Nutrition Facts

• Serving size: 1/4 cup
• Energy: 136 Calories / 568 Kilojoules
• Total Fat: 8.4 g
• Saturated Fat: 1.2 g
• Total Carbohydrate: 9.2 g
• Dietary Fiber: 3.9 g
• Sugars: 0.1 g
• Protein: 4.4 g
• Sodium: 44 mg
• Potassium: 161 mg