Think of this black bean dip like a former Disney Channel star attempting to break out on their own: You’ll likely underestimate it at first. Based on its recipe, it looks basic … unimpressive. But after tasting it, you’ll realize: This is the Ariana Grande of dips. Undeniably amazing, that is.
As a certified holistic health coach, I share a lot of recipes with my clients, and this is one that clients always come back and tell me they make every week, take to BBQs, convince their moms to start making, etc. This black bean dip has become a bonafide staple in the house of just about everyone with whom I’ve shared the recipe. So taste it before you underestimate it, folks.
Beyond being delicious, this dip is versatile: you can mess around with the spices in the recipe, adding in chipotle peppers or upping the tartness with more lime juice, and so on. And it does the job of making any sandwich, salad, taco, or grain bowl way more satiating. That’s thanks to the nearly five grams of fiber and five grams of protein per serving.
And I know: Fiber isn’t exactly a sexy subject, but fiber is a major factor in achieving and maintaining a healthy weight — and most of us don’t get enough of it. As the Mayo Clinic notes, high-fiber foods tend to be more filling, keeping you fuller for longer, which means you’re less likely to reach for a mid-afternoon vending machine snack (it happens to the best of us). One serving of this dip gives women a fifth of their recommended daily fiber and men a sixth, and if you’re pairing it with fiber-rich veggies, you’re well on your way to meeting your daily requirements. So go ahead and whip it up (it takes five minutes, max) and start smearing on everything, y’all.
5-Minute Black Bean Dip
Makes 4 servings
1 15 oz. can black beans, drained
½ t paprika or smoked paprika
½ t onion powder
Juice of ½ lime (taste, then add more if you like!)
2 T olive oil
Salt to taste
Instructions: Put all ingredients into food processor and blend until smooth (about two minutes). Add a splash of water and continue to blend. If you’d like the dip thinner, add a bit more water. Taste and add more salt and citrus to your liking. Store and chill for up to 4 days.
Nutritional information per serving: 142.8 calories; 7.2 g fat (0.9 g saturated; 0.6 g polyunsaturated; 5.0 g monounsaturated); 0.0 mg cholesterol; 180.5 mg sodium; 388.6 potassium; 17.6 carbohydrate; 4.6 g fiber; 1.0 sugar; 5.3 g protein.
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