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This Bean Dip recipe is quick & easy to prepare, and you won’t believe how good it tastes. All you need is about 15 minutes of time to whip it up. Be sure to make a double-batch if you’re making this for a party, because it goes fast!
What is Bean Dip Made Of?
This bean dip is made with simple, real food ingredients. All you need to get started is a can of beans, onion, jalapeno, garlic, lime juice, and a few spices. This dip isn’t particularly spicy, unless you add in some of the jalapeno seeds. The spice level is totally up to you!
To make this easy bean dip, you’ll just saute the onion, garlic, and jalapeno together in a little olive oil until they soften.
Then add them to a blender, along with the beans, a squeeze of lime juice, cumin, and salt.
For being so simple, you won’t believe how delicious this is!
Is Bean Dip Good For You?
Yes! Not all bean dips are created equal, but this one is made with a simple combination of vegetables, spices, and beans. It doesn’t get much better for you than that!
Here’s why I love this bean dip:
- It’s made with pinto beans, which may help reduce blood sugar spikes after meals.
- It’s dairy-free, so it’s lower in fat compared to recipes that call for cheese or sour cream. (It’s also more allergy-friendly if you’re serving it at a party!)
- Jalapenos are a source of vitamin A and C, and contain a compound known as caspaicin, which may help promote better blood flow.
- Capsaicin may also help you burn more calories. One study shows that eating capsaicin and MCT oil together resulted in participants burning over 50% more calories during a meal.
- It’s loaded with fiber, which will help keep you feeling full.
- Eating 1/2 cup of pinto beans a day may help to lower your “bad” LDL cholesterol levels, which is a risk factor for heart disease.
- It’s ready in just about 15 minutes, so it’s fast and convenient!
This bean dip is loaded with nutrients, so you can feel good about eating it any time. I love having it as a snack, or adding it to nachos, quesadillas, or tacos for extra protein and fiber.
Which Beans are Best for Dip?
I’ve tested this recipe with 3 different varieties of beans so far: pinto beans, black beans, and red kidney beans. In all 3 cases the dip tastes amazing!
I don’t think think you can go wrong using whichever variety of cooked bean that you have on hand. I used pinto beans in the photos here, which give this bean dip a light tan color. Black beans result in a darker gray dip, and red kidney beans give it a nice warm, reddish-brown color.
What Can You Eat With Bean Dip?
The classic option for serving is obviously tortilla chips, but you can make this a healthy snack by serving it with sliced veggies or with a crunchy baked cracker, like Mary’s Gone Crackers. (Try my Almond Pulp Crackers if you want a homemade option.)
You can also make your own sweet potato chips at home, or spread this bean dip on your favorite tacos (try it with my favorite Jackfruit Tacos), nachos, or in a quesadilla. It’s one of my favorite ways to add extra protein and fiber to a meal!
Best Bean Dip (No Cheese!)
Equipment
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 2 garlic cloves , minced
- 1 jalapeno , chopped (white pith and seeds removed)
- 1 (14.5 oz) can pinto beans , drained and rinsed
- 1/2 teaspoon ground cumin
- 3/4 teaspoon fine sea salt
- 1 tablespoon fresh lime juice (or lemon juice)
- 1 tablespoon water
Instructions
- Heat the olive oil in a skillet over medium-high heat, then saute the onion, garlic, and jalapeno until softened, about 5 minutes. (Tip: Add in a few of the jalapeno seeds if you want a spicier dip.)
- In a blender, add in the drained beans, cumin, salt, lime juice, and water. Add in the sauteed vegetables, then blend. Stop and scrape down the sides of the blender, and blend until the dip is very smooth.
- You can serve the dip right away, or you can transfer it to a storage container with a lid (this makes about 1 1/2 cups) and store it in the fridge to chill. The flavors will meld and mellow slightly as the dip cools, and it will thicken up in texture.
- You can store this dip in the fridge for up to a week.
Video
Notes
Nutrition
Nutrition information is for roughly 1/4 cup of bean dip. This information is automatically calculated, and is just an estimate and not a guarantee.
If you try this recipe, please leave a comment below and let me know what you think! And if you make any modifications, I’d love to hear about those, too. We can all benefit from your experience!
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Reader Feedback: What’s your favorite dip to bring to a party? My Cashew Queso is a favorite with my friends and family, along with my homemade hummus recipe.
Janet Luthje
Can you use black beans instead of pinto?
Megan Gilmore
Yes, it’s delicious with those, too! And even with red kidney beans. We make this nearly every week!
Susan
Made this today, and it really is the best bean dip! I thought it was a little salty at first, but once I tried it with a chip the flavor was spot-on. I’ll be making this for parties from now on!
Luna @ Healthy Kitchen 101
The picture did fool me into a peanut butter illusion. I’m just afraid that the smell of the garlic is too much for the dip, isn’t it?
Megan Gilmore
I guess it depends on if you like garlic or not. I don’t smell it in this dip, since it’s cooked first, but you can always omit it if you’re sensitive to the flavor.
Alya
Yummy
Christiane O.
Hi! I love this recipe and even though beans are definitely not a base for dips in Brazil (I’m Brazilian), I love that I gave it a try. I am going vegan so I am open to most vegan options, and this one is delicious, plus it provides me with good amounts of iron and proteins.
I just replaced the jalapeños (not something we normally eat or easily find in Brazil) with green bellpeppers.
The taste of the peppers mixed with cumin and lime is wonderful! Plus, the acidity from the lime juice helps you better absorb the iron from the beans.
Love it! Thank you!
Me-Anne
This is an amazing dip! Everyone loved it! Dip was gone before the chips! Thank you again!