Hearty Healthy Black Bean Dip

This healthy black bean dip is a hearty, vegetarian dish that’s both flavorful and tasty. Serve it with chips or tortillas as an appetizer, snack or light meal!

Healthy Black Bean Dip

Healthy Black Bean Dip

Course Appetizer, Snack
Servings 6
Calories 245 kcal


  • cup dried black beans
  • 4 cups water, divided
  • 3 tbsp extra-virgin olive oil
  • 1 red onion, minced
  • 3 cloves garlic, minced (3 tsp)
  • ¼ cup tomato paste
  • ¾ tsp smoked paprika
  • ¼ tsp red pepper flakes
  • ½ tsp ground cumin
  • ¼ cup boiling water
  • Salt and pepper to taste
  • ¾ cup cheddar cheese (3 oz)


  • Cover beans with 2 cups of water and allow to soak for 6 - 12 hours. Drain and rinse.
  • Put 2 cups of water and beans to a saucepan. Turn heat to medium. Cover and simmer for 45-60 minutes or until tender, checking occasionally to ensure there is enough water to keep beans from scorching. Drain excess water, if necessary.
  • (NOTE: The above step can be done ahead. Store beans tightly covered in the refrigerator for up to 3 days.)
  • Heat the oven to 475℉ degrees.
  • Heat olive oil in a saute pan over medium-low heat. Add onions and saute for 5 -10 minutes until translucent but not browned. Add garlic and saute until fragrant, about one minute.
  • Stir in the tomato paste, paprika, red pepper flakes and cumin. Saute for 30 seconds.
  • Add the beans, boiling water and generous pinches of salt and pepper, and stir to combine.
  • Transfer to an oven-safe dish and sprinkle the cheese evenly over the top.
  • Bake until the cheese has melted, 5 to 10 minutes. If the top is not as browned as you’d like, run the dip under the broiler for 1 or 2 minutes.
  • Serve immediately with corn chips, crusty bread, pita or rice.
  • Hack: One cup of frozen onions can be substituted for fresh onion in this recipe.
  • Hack: One 15 oz can of black beans can be substituted for the dried beans.
  • Hack: Store leftover dip in the refrigerator for up to 5 days.
  • Hack: Freeze leftover portions sealed in serving-sized portions for up to 6 months. Allow to thaw completely in the refrigerator before reheating.
Keyword appetizer, black bean, cheesy dip, dip, easy, football snacks, healthy, hearty, legume, snack, vegetarian

Did you know? Black beans are a member of the legume family.  Legumes come in many options, are inexpensive and they’re packed with nutrition!!

Suggestion:  Serve this dip with some authentic Indian flatbread naan!


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