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Be Well.

Be Orange.

Chunky Black Bean Dip

October 30th, 2012

Food for Thought, brought to you by the Oregon State Student Health Services Dietician Lynn Cordes, MS, RD, LD and the Dietetic Intern, Lynette Iseli.

If you are looking for a switch-up from hummus, here is a different kind of bean dip to try.  Black beans have a lot of fiber and protein, which helps satisfy you and keep you full.  Try it with veggie sticks for a snack, so you don’t get too hungry between meals.

Food Hero Recipe:


1 (15-ounce) can black beans, rinsed, drained
1 small onion, diced
1 small bell pepper, diced
1 medium tomato, diced
1 clove garlic, minced
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon cider vinegar


  1. For a smooth dip, place ingredients in a food processor or blender and process until smooth OR for a chunky dip, mash beans well with a fork or potato masher, stir in remaining ingredients. Add additional liquid as needed for desired consistency.
  2. Add salt and pepper to taste.
  3. Serve with fresh vegetables or pita wedges.
  4. Refrigerate leftovers within 2-3 hours.

For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here.

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