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Healthy Easy Bean Dip Recipe

Healthy Easy Bean Dip Recipe
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★★★★★

4.9 from 22 reviews

This Healthy Easy Bean Dip is a flavorful, protein-packed appetizer that combines creamy black beans, zesty lime, and melted cheddar cheese. It’s perfect for game day, parties, or a quick snack and offers a nutritious twist on traditional bean dips by using non-fat Greek yogurt for creaminess and wholesome spices for depth of flavor.

Ingredients

Scale

Main Ingredients

  • 1 tablespoon olive oil
  • 1.5 cups cooked black beans, drained & rinsed (about 15 oz can)
  • 1/3 cup non-fat Greek yogurt
  • 1/4 teaspoon salt (optional)
  • 1/2 teaspoon cumin
  • 1/2 teaspoon chili powder
  • 1 tablespoon lime juice
  • 1 tablespoon fresh cilantro leaves (optional)
  • 1 tablespoon water (optional, to thin dip)
  • 3/4 cup cheddar cheese

Instructions

  1. Preheat the Oven: Set your oven to 450°F (232°C) to prepare for baking the dip with an evenly heated environment.
  2. Blend the Ingredients: In a food processor or blender, combine the olive oil, cooked black beans, non-fat Greek yogurt, salt (if using), cumin, chili powder, lime juice, cilantro leaves (if using), and optional water. Process until smooth, adding 1-2 tablespoons of water if needed to achieve a creamy but not watery consistency.
  3. Prepare for Baking: Pour the smooth bean mixture into a baking dish, preferably 8.5 x 6.5 inches or an 8×8 inch dish for even cooking.
  4. Add Cheese Topping: Sprinkle the shredded cheddar cheese evenly over the surface of the bean dip for that melty, cheesy finish.
  5. Bake the Dip: Place the dish in the preheated oven and bake for 15 minutes until the cheese is bubbling and golden.
  6. Optional Broil: For an extra melty and golden cheese topping, broil the dip for 1-2 minutes, watching closely to prevent burning.
  7. Serve: Remove from oven and serve warm with your choice of chips, veggies, or bread for dipping.

Notes

  • Use low-fat or full-fat Greek yogurt as desired, but non-fat keeps it lighter.
  • Adjust cumin and chili powder according to your spice preference.
  • For a smoother dip, peel the beans before blending, though it’s optional and time-consuming.
  • To make it vegan, substitute cheddar cheese with a vegan cheese alternative and omit Greek yogurt or use a plant-based yogurt.
  • Keep the dip refrigerated and consume within 3-4 days for freshness.
  • If the dip is too thick, add water gradually to reach desired consistency without watering it down too much.

Nutrition

Keywords: healthy bean dip, black bean dip, easy appetizer, cheesy bean dip, Mexican appetizer, party dip, baked bean dip, vegetarian dip

Find it online: https://ellaeatsdaily.com/healthy-easy-bean-dip-recipe/