Healthy Black Bean Dip Recipe


Difficulty LevelVery EasyHealth IndexHealthy
Main Ingredient


 Cooked drained black beans2 Cup (32 tbs)
 Low sodium tomato paste4 Teaspoon
 Water3 Tablespoon
 Garlic1 Clove (5 gm), minced
 Lime juice2 Teaspoon
 Ground cumin1⁄2 Teaspoon
 Green onions2 , chopped fine
 Chopped mild green chilies2 Tablespoon

Nutrition Facts

Serving size: Complete recipe

Calories 398 Calories from Fat 4

% Daily Value*

Total Fat 0.39 g0.6%

Saturated Fat 0.02 g0.08%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1686.6 mg70.3%

Total Carbohydrates 72 g24%

Dietary Fiber 21.4 g85.7%

Sugars 6.3 g

Protein 26 g51.3%

Vitamin A 26.4% Vitamin C 147.1%

Calcium 64.3% Iron 30.8%

*Based on a 2000 Calorie diet


In a food processor or electric blender, place the black beans, tomato paste, water, garlic, lime juice, and cumin and whirl for 1 minute or until the mixture forms a smooth paste.
Transfer to a medium size serving bowl and stir in the green onions and green chilies.