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You are here: Home / Recipes / Easy Black Bean Dip (High Fiber, Gluten Free, No-Bake, Vegetarian)

Easy Black Bean Dip (High Fiber, Gluten Free, No-Bake, Vegetarian)

August 5, 2014 Leah 2 Comments

Dear Leah Renee, 

Fiber: what’s a good way to get it?  I like to eat oats in the morning, but I don’t really know know how I measure up throughout the day.  Any easy ways to work it in?  Thanks!  ~Carly, TX

It can be challenging to meet the recommended amount of fiber we should get in a day.  Depending on if you’re a guy or gal, the recommended range is between 25-40 grams.  The average American is said to have only 15 grams a day!  Why does this happen?  It’s likely a combination of many things, but the absence of fruits, vegetables, beans/legumes, and/or quality whole grains could be a factor.  Fiber rich foods can help us maintain normal blood sugar and cholesterol levels, bowel regularity (true story), and help us shed those unwanted pounds.

Black beans are one of the best forms of dietary fiber there is!  And ladies, this is an excellent food when trying to conceive or while you’re pregnant, as they’re also a great source of folate and a good source of iron.  If you’re vegan, this is not only a good source of fiber, but protein as well.

You may buy black beans already prepared (cooked with or without seasoning), or dry.  If you buy them dry, you can either cook or sprout them, both which require soaking them first.  To soak them (rinse them first!), you’ll need about 4 cups water to 1 cup of black beans and let them soak overnight (about 8 hours or so).  Go ahead and rinse ’em off again and drain before cooking or sprouting .

It’s more fun adding fiber to our diet when it tastes really good, and this black bean dip is one of my faves.  It’s super simple to make with just a few ingredients– and no-bake since I chose to buy the black beans already cooked.

Black Bean Dip ingredients

 

You will need: 

  • 1 can of black beans (organic and bpa free when possible)
  • a few ripe cherry tomatoes or 1 small tomato
  • 1 2-inch piece of sweet onion (or red onion)
  • 1/4-1/2 teaspoon salt
  • 1 garlic clove
  • dash of cumin and any other herbs like cilantro or oregano to taste

Black Bean Dip in food processor

Directions: 

Blend!  If you have a Vitamix or other high speed blender or food processor, you can toss all the ingredients in and pulse until smooth.  About a minute.  Use a rubber spatula to remove the contents into a bowl and serve on of two ways (OK, endless ways, but here are two options):

Black Bean Dip w Chips

 

black bean dip w veggies

 

What’s your favorite way to eat black beans?

 

 

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Filed Under: Recipes, Your Questions Tagged With: black bean recipes; black bean dip; vegetarian dip; easy dip recipes; healthy dips; high fiber recipe; gluten free dips; easy healthy party recipes

Trackbacks

  1. Spicy Veggie Wrap says:
    January 29, 2015 at 9:40 pm

    […] is from the spicy black bean dip.  You can either make it yourself from a recipe I posted here, or pick up some at your local farmers market or health food retailer.  If you cannot find […]

    Reply
  2. Snacks for the Busy Mom says:
    July 30, 2016 at 4:49 pm

    […] I enjoy them plain, or pair it with this delicious healthy spinach dip, guacamole, hummus, or black bean dip if I want something more […]

    Reply

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Hi! I'm Leah, thanks for stopping by! The field of health and wellness is my passion, so I have created a space to answer your health questions all while filling you in on my own personal journey along the way. I am a daughter, wife, sister, new mom, dog mommy, spinner, yogi, traveler, and chocolate lover. I am a certified Holistic Health Coach and if you have a question you want a real-girl answer to, just ask! "Take care of your body. It's the only place you have to live." - Jim Rohn

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