High Protein Black Bean Dip (Vegan)

High Protein Black Bean Lime Dip (Vegan)

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High Protein Vegan Black Bean Lime Dip with veggies

This Vegan 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!

Vegan black bean spread in a bowl

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 Dip

Once again, beans are the focus of the week.

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

Black beans have a low glycemic index and the protein-fiber level is also great for blood-sugar levels. Current research is being undertaken to see how black beans can help with type 2 diabetes.

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. ‘nuff said really.

Veggie sticks and bean dip

What our readers are saying

I really enjoyed this dip was looking for a high protein alternative to houmous and this was perfect thanks for the recipe! 🙂

Megan ⭐⭐⭐⭐⭐

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

Jacob ⭐⭐⭐⭐⭐

Vegan black bean dip FAQ’s

We’ve answered some of the most common questions for this recipe below, but let us know in the comments if you have one we haven’t covered. 

How long does black bean spread last?

The dip should last fine for up to 4 days when stored in an airtight container in the fridge.

Can you freeze it?

We’ve not tried this ourselves, but there should be no reason why this dip won’t freeze well. Before serving you should defrost your dip in the fridge and then stir well.

How can I thicken it?

In our recipe we add between 2-10 tablespoons of water whilst cooking. If you prefer a much thicker bean spread, simply add slightly less water.

Do I serve it hot or cold?

Black bean dip works well both ways, whether you let it cool in the fridge or eat it straight after cooking.

Can I also use a food processor to smooth it?

You sure can! Blending this bean dip in the food processor will give it a wonderfully creamy texture. No need to wait for the dip to cool, simply transfer straight from the pan into the food processor and blitz. 

Can I swap the black beans out for kidney beans?

Yes, this recipe works beautifully with either type of bean. Just swap the black beans for the same amount of canned kidney beans and follow the recipe below.

What goes with black bean dip?

This bean dip was made for dipping veggies and crusty brown bread! You can also serve it as a side or as a topping for dishes like salad or tacos, or just eat it on it’s own – it’s certainly tasty enough.

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4.7 from 26 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 10 good dips
Calories 474kcal

Ingredients

Instructions 

  • 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!

Notes

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

Nutrition Facts
High Protein Black Bean Lime Dip
Amount per Serving
Calories
474
% Daily Value*
Fat
 
15
g
23
%
Saturated Fat
 
2
g
13
%
Sodium
 
2338
mg
102
%
Potassium
 
888
mg
25
%
Carbohydrates
 
65
g
22
%
Fiber
 
23
g
96
%
Sugar
 
1
g
1
%
Protein
 
23
g
46
%
Vitamin C
 
11
mg
13
%
Calcium
 
79
mg
8
%
Iron
 
5
mg
28
%
* 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!

64 comments

  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
    AMAZING sounding dip! Thanks for sharing this!!!! <3 FIVEEEEEEEEEEEEEEE STARRRRRRRRRRRRRRRSSSSSSSSSSSSSSSS

  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 :),

    Katherine,
    Greenthickies.com

  21. OUTSTANDING DIP!!!

    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?

  26. Hi there. Wonderful recipe. What are your tips on making it in advance? I’m thinking of preparing a batch and piping it out as cookies and freezing it. Then I’ll zip lock it for future use. I kinda do this with my hummus, do you think it’ll work/taste good when thawed??

    • Hi! What a cool idea. I’ve never tried anything like it, but if it works for hummus then I don’t see why it wouldn’t work for this. Consistency-wise they’re very similar, and I can’t imagine it would overly affect the taste. I say give it a go! Would love to hear how it turns out 🙂

  27. 5 stars
    Best bean dip ever! I cook my own black beans with 6 chili arbole (the little dried red ones) so my beans start with a bit of a zing. Adding the ginger and garlic made this the perfect combination. I also put mine in the blender so I get a nice smooth texture. This recipe couldn’t be more simple and I challenge anyone to find a bean dip with more flavour. Looking forward to trying more of your recipes.

  28. What exactly is the serving size? Measurement?

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