High Protein Black Bean Lime Dip (10 Minutes, Vegan)

High Protein Black Bean Lime Dip (10 Minutes, Vegan)

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High Protein Black Bean Lime Dip #vegan #dip #black beans | hurrythefoodup.com

This Black Bean Dip is our revolutionary new snack!

It was originally created as a filling for a much larger meal but it tastes so good and brings so many health benefits we decided that it deserved it’s very own page and recipe.

We know that good, healthy food can most definitely taste as delicious as or (much!) better than all the unhealthy crap lining the shelves around us.

The proof is in the pudding (or dip), as they say. And indeed it is.

This high protein dip is awesome enough to replace regular high calorie/high fat dips for whichever occasion they’re needed, whether it’s at a party or just for munching at home.

In fact, and in my humble opinion, it tastes so simplistically natural it’s worth just spreading on toast as a post-workout snack!

The dark, almost nutty black beans are offset by the citrusy lime, and the ginger gives an unexpected, but very welcome kick.

But don’t take our word for it – try it and see for yourself!

High Protein Black Bean Lime Dip #vegan #dip #black beans | hurrythefoodup.com

If you’ve been following our blog with any regularity then you’ll know we’re in the middle of a Body Transformation Challenge (you haven’t?? Shame on you!) and we’ve been testing and reviewing new fitness apps and regimes such as Freeletics (spoiler: it’s great!)

Anyhoo, a key component of getting fitter and stronger has always been, and will probably always be a good intake of quality protein.

Sure you can shovel down mouthful after mouthful of expensive protein powder, but there have got to be better ways, haven’t there?

Health Benefits – High Protein Black Bean Lime Dip

Once again, beans are the focus of the week.

Of all foods they have the very best ratio of protein-fiber value, so you know you’re taking care of muscle fatigue, regeneration and stimulating new growth.

The protein-fiber level is also great for blood-sugar levels, and current research is being undertaken to see how black beans can help with type 2 diabetes (1).

Need more? The high level of magnesium in black beans is just fantastic – magnesium is critical for so many different areas of our bodies – including bone integrity, energy production and nervous system balance (2). ‘nuff said really.

High Protein Black Bean Lime Dip #vegan #dip #black beans | hurrythefoodup.com
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4.72 from 21 votes

High Protein Black Bean Lime Dip

A revolutionary high protein black bean lime dip. Perfect for parties, snacking, dipping or post-workout. Simple and with crowd-pleasing results every time.
Course Snack
Cuisine Vegan
Time 10 minutes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 small bowl
Calories 474kcal



  • Grate or chop the garlic and ginger. Then fry both in oil on a medium heat and in a large saucepan for a minute or two. Don’t let it burn!
  • Drain and rinse the black beans, then add them to the pan.
  • Fry for a couple more minutes, adding a couple of tablespoons of water as you go.
  • Finally, remove from the heat, add the salt, pepper and lime juice.
  • Use a potato masher or even fork to mash it all up into a smooth paste.
  • Add it to bread, potatoes a salad or just munch it down as a real high protein snack!


IF YOU LIKED THIS RECIPE: then check out our delicious compilation of high protein salad bombs for more ingenious ways of getting your much needed protein intake. Alternatively this Farmer’s Brunch makes a great post-workout meal for anytime of day!


Nutrition Facts
High Protein Black Bean Lime Dip
Amount Per Serving
Calories 474 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Sodium 2338mg102%
Potassium 888mg25%
Carbohydrates 65g22%
Fiber 23g96%
Sugar 1g1%
Protein 23g46%
Vitamin C 11mg13%
Calcium 79mg8%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
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About Dave

From the UK to Germany with many stops along the way. Food without meat is the best type of food. And I plan to share it!


  1. This sounds awesome! I’m a sucker for a good dip and love black beans ones – will have to give this a try! And I bet any leftovers would make a killer sandwich spread!

  2. Your recipe looks easy to make and very healthy. Will definitely make it soon… thanks for sharing

  3. Yummy!!! The perfect party dip! Lime pretty much makes everything better…what a perfect combo!

    • We usually have fresh limes in the house and they really make such a positive difference to many dishes and drinks 🙂 just like you said Jenn!

  4. Shashi at RunninSrilankan

    We just had black beans last night – with garlic and onions – gah – I wish I had seen this recipe and made dip instead! Such an easy and quick recipe! T

  5. Someone pass the nachos! This looks so good!

  6. Beverley @ Sweaty and Fit

    Is it one can of black and one can of kidney beans? Or choose one of them? I love this idea for a dip – anything with lime juice added is always soo much tastier. Gonna try and make it this weekend!

  7. 5 stars
    Mmm, this looks so good! I love black beans, and I had no idea they were good for blood sugar levels! I’m definitely going to use them in my recipes more often. I’ll have to try this too. Love the addition of ginger!

  8. Black bean dip is a favourite in our house- I will give this one a try, it looks great. I love the name of your site, very clever!

  9. Mark Fricault

    Tried this Black Bean Dip today. Liked it, but found the lime a bit overpowering. Will try it again with only half a lime. Just one question, how much is a “tin” of black beans? I’ve seen them in different sizes. My thought is that I used to small a size. How much is a “tin” or corn (used in the summer salad from last week)?

    • Hi Mark! Glad you enjoyed the dip. I’m a bit of a citrus fiend so you should definitely adjust the recipe to your tastes. I’ve just checked and my standard black bean tin is 400 grams and looks like a ‘regular’ can. That weight also includes the juice inside; it doesn’t detail a ‘dry’ weight. The corn from last week is a 330 gram tin, or 285 grams ‘dry’. Hope that helps! 🙂

    • Hey Mark!
      Thanks a lot for the feedback, just updated the recipes. We’ll make it clearer in the future 🙂

  10. This dip looks delicious and nutritious. A win win! Back beans and lime sounds great together!

  11. 5 stars
    Garlic + Beans – you won’t be able to STOP ME from eating this!!!

  12. Looks nice and new ! Perfect for summers .

  13. Jacob Browning

    5 stars
    I tried this yesterday, it was excellent! Perfect for a sunny day. Thanks for the recipe!

  14. Levan @ MyWifeMakes.com

    5 stars

  15. Looks and sounds great! Yummy! I gotta try this one, too! 🙂

  16. This looks like a great recipe. I’m just wondering when to add the ginger as there’s no mention of that in the directions.

  17. 5 stars
    I am so excited I found your site. These recipes look amazing. I am just starting the vegetarian life not by choice but by doctor’s orders it’s a little overwhelming, but your site may make it easier thank you!

    • Hi Amber!! Awesome stuff, I’m glad our blog is of help! Really makes us proud, because that’s why we started this beast 😀
      On another note, I really hope you’ll get better! If you achieve it on a veggie diet even better.
      If you like, check out this blog post for loads of helpful links around the vegetarian diet (nutrition, fitness, recipe blogs, eating out). We also have a veggie support group on facebook you’re welcome to join 🙂

    • Thanks Amber, great to have you with us 🙂

  18. I do a bunch of meal prep so I make everything on Sundays for about a week . . . do you think that this dip would stay good in the fridge, or even frozen, for 4 days?

    • Hi Amanda! I don’t see any ingredients in it you need to worry about. This should deffo last 4 days in the fridge. I’ve never put the dip in the freezer, so I can’t really tell how the consistency will be after you defreeze it.

  19. 4 stars
    Just made this. Tastes great as a nacho topping!

  20. 5 stars
    Hi Dave,

    I love this Black Bean Lime Dip recipe.

    I would love to feature it in our website, Greenthickies.com. I will not be posting the actual recipe, but will only use one image form the post and a small quote and link directly back to the original post in your site.

    Will that be all right?

    Thanks a lot :),



    Your site and one other are my “go-to” websites for stellar recipes.

    I can honestly say I have never been disappointed with one of your meals.

    Your book is on my Christmas wish list. Thanks for all you do.

    • Wow, thanks Ryan! Very kind of you to say. And I’m really happy we’ve been able to keep supplying you with good food. We’ll make sure we it coming. Thanks for writing!

  22. This looks awesome! I’ve put it on my list of recipes to try soon. Quick question, how many servings does this make? I have a (15 oz) can of black beans, and it says there are 385 calories in one can, but I see 196 calories listed here. Am I missing something? Thanks!!

    • Hi Clementine, you’re completely right, there must’ve been a hickup from our side! Now I’ve updated it. 374 kcal on a bowl should be about right depending on what black bean brand you purchase 🙂
      Thank you for the heads up!

  23. 5 stars
    This recipe is one of my absolute favorites. I can’t count the number of times I’ve made it at this point. Personally, I love it all by itself spread on bread – it’s got an exciting enough flavor on its own that I’ve never felt the need to add anything to go with it there. It’s been a lifesaver when depression gets the best of me; it’s quick, easy, and only has a few ingredients, so if I can motivate myself to take five minutes to make it (sometimes I’ll even double the recipe), I’ve got something healthy that I can eat anytime during the day that can keep me going until I’m feeling better. At this point, I always keep the ingredients around, should I ever need them. 🙂

  24. This recipe seems like what I’ve been looking for lately. Since bean dip in a can has lard and I am sticking to plant based, this looks healthier. I do wonder if we can use ginger essential oil to the mix instead. Thoughts?

  25. Hi, how long would this keep in the fridge?

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