Healthy Black Bean Dip that’s a Whiz to Make

0

Whether your putting out a spread or packing lunch, this dairy-free black bean dip is a deliciously, easy, and healthy addition. It’s a twist on classic hummus, using black beans, lime, and a touch of silken tofu. It’s a little softer, creamier, and a touch more flavorful. You can even spice it up, if desired.

Dairy-Free Black Bean Dip Recipe - Healthy, Plant-Based, Allergy-Friendly, Delicious and Versatile!

Healthy Black Bean Dip that’s a Whiz to Make

This recipe was adapted from The 12 Best Foods Cookbook by Dana Jacobi back in 2006. Today, we’re giving the recipe an update! In her book, she focuses on the following 12 superfoods: broccoli, black beans, tomatoes, salmon, soy, sweet potatoes, oats, onions, blueberries, walnuts, spinach, and chocolate. Not all of her recipes are dairy-free, but many are, or are easily adaptable.

If you don’t have a food processor, you can use a blender. In a pinch, you can simply put the ingredients in a mixing bowl and use a hand mixer.

Calcium Tip: Use whole seed tahini. Combined with the black beans and tofu, this recipe provides about 80mg of calcium per serving. And it’s pretty easy to eat more than one serving!

Dairy-Free Black Bean Dip Recipe - Healthy, Plant-Based, Allergy-Friendly, Delicious and Versatile!

Special Diet Notes: Black Bean Dip

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, vegan, plant-based, and vegetarian.

For soy-free, dairy-free black bean dip, you can omit the tofu. It will be more of a hummus dip.

Dairy-Free Black Bean Dip
 
Prep time
Total time
 
This dip will keep for up to 4 days in an airtight container in the refrigerator.
Author:
Recipe type: Appetiser
Cuisine: Mediterranean
Serves: 6 servings
Ingredients
  • 1 (15-ounce) can black beans
  • ¼ cup soft silken tofu
  • 2 tablespoon tahini
  • Juice of 1 small lime
  • 1 tablespoon extra-virgin olive oil
  • 1 garlic clove
  • 1 teaspoon ground cumin
  • Salt, to taste
  • Fresh ground black pepper, to taste
  • Paprika, for garnish (optional)
Instructions
  1. Place the beans, tofu, tahini, lime juice, oil, garlic, and cumin in your food processor. Process until the mixture is smooth.
  2. Season the dip with salt and pepper.
  3. Serve in a bowl, garnished with paprika, if desired.
Nutrition Information
Serving size: ⅙ recipe Calories: 127 Fat: 6.1g Saturated fat: .8g Carbohydrates: 14g Sugar: .4g Sodium: 223mg Fiber: 4.9g Protein: 5.8g

More Shareable Dairy-Free Dip Recipes

Plant-Based Margherita Pizza Dip

Margherita Pizza Dip Recipe - Dairy-free, Plant-Based, Vegan-Friendly, Top Allergen-Free. Two Dip Recipes in One! Plus bonus option for Allergy-Friendly Pizza Nachos.

Chocolate Chip Cookie Dough Dip

Chocolate Chip Cookie Dough Dip Recipe - dairy-free, gluten-free, healthy snack or treat

Dairy-Free Tomato Queso Dip

Dairy-Free Tomato Queso Dip Recipe for Your Slow Cooker (stovetop directions included) - plant-based, vegan, gluten-free, and soy-free too! Full-bodied flavor, rich texture, healthy ingredients.

About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

Leave A Reply

Rate this recipe: