Heart Healthy Black Bean Dip Recipe
Get the party started with a creamy black bean dip recipe that incorporates cumin, cilantro, and fresh lime for luscious flavor. Easy, homemade tortilla strips make the perfect device for dipping and sharing.
Ingredients
Recipe yields 16 servings
Tortilla Strips
6 whole wheat tortillas (8-inch diameter)
1 1/2 Tbsp olive oil
1/2 tsp ground cumin
1/8 tsp cayenne pepper or to taste
Dip
1 plum tomato, diced
1 small red onion, diced
1 Tbsp fresh cilantro chopped, plus sprigs for garnish
2 cans (15 oz each) black beans, rinsed and drained
2 garlic cloves, minced
2 tsp ground cumin
1 Tbsp lime fresh juice
1 Tbsp hot sauce (optional)
1/8 tsp salt
Helpful how to videos
Directions
Tortilla Strips
Step 1
Preheat oven to 400°. Line 3 baking sheets with parchment paper and lightly coat the paper with nonstick cooking spray. Brush the tortillas with the oil. Cut tortillas in half, and cut each half into 5 strips (about 60 strips). Arrange the tortilla strips in 1 layer on the baking sheets.
Step 2
In a small bowl, combine cumin and cayenne pepper, if using, and sprinkle over the tortilla strips. Bake for 10 minutes, or until browned, rotating baking sheets after 5 minutes.
Dip
Step 1
In a food processor, place the tomato, onion and cilantro and pulse until well chopped. Add the black beans, garlic, cumin, lime juice, hot sauce (if using) and salt, and pulse until the mixture is mostly smooth.
Step 2
Serve garnished with fresh cilantro sprigs and the tortilla strips.
Time: 30 minutes
Servings: 16
Calories: 139
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed by a dietitian. Click here to learn more.
Nutrition facts
Serving Size: 1/4 cup, 4 tortilla strips
Per serving:
calories:139
total fat:4g
sat fat:0g
cholesterol:0mg
sodium:168mg
total carb:20g
fibers:4g
proteins:7g
Thank you!