High Protein Black Bean Lime Dip (Vegan)
- Updated on Jul 22, 2015
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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!
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.
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.
Ingredients
- 1 cloves garlic
- 1 inch ginger, fresh (1 inch = 2.5 cm)
- 1 can black beans (1 can = 15.5 oz; 435g)
- 1 tbsp olive oil
- ½ lime (juiced) (maybe a little more)
- 10 tbsp water
- Salt and pepper to taste
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
Nutrition
Comments
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71 comments
What exactly is the serving size? Measurement?
Hi Kaye, one serving is one small bowl, like the one you see in the images 🙂
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.
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 🙂
Hi, how long would this keep in the fridge?
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?
Hi Hope! Well, ginger and lime normally go pretty nicely together, so why not? There’s only one way to find out, I’d say 😀
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. 🙂
Wow Rachael, thank you so much for the warm words!! Just starting here at work and this already made my day!
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!