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Easy Black Bean, Avocado and Tomato Dip

Easy Black Bean, Avocado and Tomato Dip


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This dip is easy, fast and flavorful. Is there anything better than that combination?MORE+LESS-

1

can black beans, rinsed and drained

1

can Muir Glen™ organic fire roasted petite diced tomatoes with chipotle peppers

Salt and pepper, to taste

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  • 1

    Combine all ingredients in a mixing bowl and stir well to combine.

  • 2

    Transfer to a serving bowl and serve with tortilla chips for dipping.

No nutrition information available for this recipe

More About This Recipe

  • Normally, I don’t host Sunday dinner for my family. Sure, I cook something for it weekly, but I rarely host it. So, when I thought I would be funny and joke about not getting our Sunday dinner invitation on Saturday, I was shocked to find the whole thing backfire. Next thing I knew, I was planning dinner for 12. On Saturday night.

    Right away, I knew that speed was going to be essential to a successful dinner. After all, my house was nowhere near ready to host 12, or anyone for that matter. So, a good portion of the day needed to be devoted to cleaning and organizing.

    As for the menu? I made it up fast, with a little help from a friend who entertains often. Here’s a great menu run-down, similar to what my friend and I created:

    Shrimp Cocktail
    Baby Greens salad
    Fire Roasted Tomato Soup
    Teriyaki Turkey Sliders

    And, I decided to whip up a fast, easy Black Bean, Avocado and Tomato Dip to serve with tortilla chips too.

    It’s as easy as can be. With just four ingredients, plus salt and pepper, it takes minutes to stir together and adds a nice and colorful touch to the meal. Better yet, the use of Muir Glen Tomatoes with Chipotle Pepper adds a nice kick to the dip – without making it too spicy for the kids.

    Sarah W. Caron (aka scaron) is a food writer, editor and blogger who writes about family-friendly foods and raising a healthy family at Sarah’s Cucina Bella.


Easy Beans in Sauce Recipes

This Mediterranean inspired feast is prepared easily with sweet paprika, chicken breasts and seasoned GOYA ® Chick Peas in Sauce, all cooked together in the oven. Finish it with a sprinkle of fresh parsley and enjoy.

Make your favorite chickpea dishes in less time and with more flavor with GOYA ® Chick Peas in Sauce. They come seasoned with olive oil, bell pepper and squash. Delicious perfection!


Quinoa and Black Bean Chili

Prepare this nutritious vegetarian dish that’s full of fiber and flavor. The stellar ingredient are tender and delicious GOYA® Black Beans, which are combined with cooked quinoa, corn, onion, tomato sauce, bell peppers and a touch of chipotle. Before serving, garnish with cilantro, and enjoy!

Made with GOYA® Black Beans

GOYA® Black Beans are not only convenient and tasty, they’re winners of the ChefsBest® Excellence Award for their incredible quality, and are considered nutritious for their fiber, iron and protein content. Use them in all your favorite recipes that call for beans, like soups, salads, chili and more.

* The ChefsBest® Excellence Award is awarded to brands that surpass quality standards established by independent professional chefs.


Easy Black Bean Dip

My craving for Mexican/Tex Mex food doesn’t just steadily increase the longer I’m away from America. The incline is exponential, with my appetite growing leaps and bounds each day.

The poor tulip-man, who has an aversion to cilantro, cumin, and beans (and thus all the good food), has been suffering through my outbursts of tacos and guacamole in the past few weeks, but can you blame me? What’s a girl gotta do to get a meal tasting remotely of Chipotle while living in Europe?

So in our last infamous cooking “hot mess”, Anouk and I cooked up a few Mexican-inspired recipes, this Easy Black Bean Dip being one of them!

The thing is, after our day of cooking up a storm, we realized everything we made…was ugly. Don’t get me wrong, it all tasted awesome (can’t go wrong when you have two critical food bloggers in the kitchen), but it was all just…so ugly. This bean dip included.

But as the old saying goes, you can’t judge a bean dip by it’s ominous brown color. Because this bean dip is not only insanely easy to make, but it disappears within minutes of serving with a big bowl or tortilla chips!

Serve it as a chip dip, slather it onto Huevos Rancheros, or use it as a taco topper. Feeling adventurous? You can even cook your black beans from scratch to infuse even more flavor. Enjoy!


60 vegetarian black bean recipes

Black bean soups and stews

Black bean salads and salsas

Black bean burgers, etc.

Black bean casseroles

Black bean burritos and tacos

Other black bean recipes

Well there you have it &ndash more than 60 vegetarian black bean recipes! Which is your favourite?


How to Make the Best Black Bean Salad

The base of this recipe is black beans, of course. I used canned beans, so this recipe comes together quickly and easily. Here’s what I changed to make this recipe so tasty:

  • I switched to a combination of cherry tomato and bell pepper for a more interesting texture, color and flavor.
  • I added lime zest for extra lime flavor without drowning the salad in liquid.
  • And, I actually offered amounts of vinegar and salt, since I know better now. Lime juice and white wine vinegar give it such a nice zing.
  • I served individual portions with fresh avocado on top, rather than mixing the avocado into the salad, since it will deteriorate before the rest does.


Corn, tomato, black bean, and avocado salad

The sweet flavor of fresh corn meshes with creamy avocado, hearty black beans, ripe tomatoes, and lime. Add a little spice with chili powder and jalapeno. Leftovers make a good filling for quesadillas, or an unexpected accompaniment to scrambled eggs.

2 tomatoes, seeded and cut into 1/4-inch dice
2 ears fresh corn, shucked, kernels removed from cob
1/4 red onion, cut into thin strips
1 jalapeno, seeded and chopped
1 can (15 ounces) black beans, drained and rinsed
1 ripe avocado, cut into 1/4-inch dice
Juice of 2 limes
1 clove garlic, finely chopped
1/4 cup fresh cilantro
1 teaspoon chili powder
1 teaspoon ground cumin
Salt, to taste

1. In a bowl combine the tomatoes, corn, onion, jalapeno, black beans, avocado, lime juice, garlic, cilantro, chili powder, cumin, and salt.

2. Stir gently but thoroughly. Taste for seasoning, and add more salt, if you like.

3. Cover and refrigerate for at least 30 minutes and for up to half a day.


Ingredients

  • 3 ears fresh corn
  • 3 to 4 tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 (15-ounce) cans black beans (drained and rinsed)
  • 2 large tomatoes (seeded and chopped)
  • 3 jalapeño peppers (seeded and chopped)
  • 1 small red onion (chopped)
  • 1/4 cup loosely packed fresh cilantro leaves
  • 1 avocado (peeled, seeded, and chopped)

Vegan, Gluten Free & Grain Free: Homemade Black Bean Chips with Avocado Yogurt Dip, + How to Make Black Bean Flour at Home!

If you’ve ever made homemade tortilla chips, you know they’re SO easy to make and much healthier than most store-bought varieties. But, few people know how simple it is to make healthy homemade grain free chips, too. These homemade black bean chips are all the proof you’ll need—gluten free, vegan, and perfectly crispy!

And, they’re made with just 4 ingredients: black bean flour, water, a bit of oil, and salt. You may be able to find black bean flour at some grocery stores or online, or you can save some dough (HA) by making your own! I’ll show you how easy it is to whip up homemade black bean flour with just dried black beans and a trusty food processor.

Store-bought or DIY flour, the result will be the same: deliciously clean, homemade black bean chips that are totally plant-based. Since these are baked chips rather than deep-fried (like many ultra-processed store-bought chips), they’ve got a lighter, crispier crunch that’s more like a cracker in texture. But, their earthy, savory flavor is eerily similar to blue corn chips!

Best of all, these homemade black bean chips are WAY more nutritious than corn chips—with 5g of plant-based protein PLUS 5g of fiber per serving of 10-12 chips. Serve with your favorite dip or try my simple avocado dip recipe! It’s like a cooler, creamier guacamole that’s just as wholesome as these bean chips, and even easier to throw together!

How to Make Homemade Black Bean Flour

If you’ve never made homemade flours of any kind, you’re in luck—it’s super easy! Most of the highly refined grain-based flours, like all-purpose flour, are super cheap to buy. But, most whole grain or grain free flour options unfortunately tend to be pretty pricey. Plus, they’re not always easy to find in the grocery store, or even online.

So, if you’ve got a quality food processor or high-powered blender that you trust, homemade flours are definitely the more convenient and affordable way to go! To make homemade black bean flour, simply add dried black beans into your food processor or blender.

For this homemade black bean chips recipe, you’ll need 1 cup of flour. Since 1 cup of dried black beans yield around 1⅓ cups of homemade black bean flour, I recommend grinding up a full cup of dried beans, just to be safe. Or, feel free to blend up as much as you’d like and store any leftover black bean flour to use another time!

Once you’ve measured out your beans, just let ’er rip.(You may want to cover your ears since it’ll be loud!) It’s really THAT easy—the hardest part is that it will take some time…

How to Make Black Bean Flour without Breaking your Food Processor…

The trick to making homemade black bean flour really is patience. Take care of your food processor or blender, unless you’re prepared for it to break!

It’s crucial to check on your machine regularly, and ONLY let it run for 3-4 minutes at a time! Then, let it rest for a few minutes before starting it up again. Otherwise, your food processor may overheat since it’ll be working overtime trying to grind those beans into a flour. So, be sure to give it some time to cool down between rounds of processing!

It will take several rounds of processing a few minutes, then rest a few minutes, processing, then rest, but it’s worth it. Eventually, you’ll have a finely-ground gray flour that’s packed with nutrients—and cost just a fraction as much as pre-made black bean flour!

You can sift your flour to remove larger chunks, especially if you plan to use it in baked goods that require a finer texture, but it’s not necessary for this recipe. In fact, I think the chunkier texture of homemade black bean flour makes these bean chips even tastier and crunchier!

Tips for the Best Homemade Black Bean Chips

Seriously, you won’t believe how easy this homemade black bean chips recipe is until you try it. Just mix together your 4 ingredients, dollop onto baking sheets, and bake—bada bing, bada boom! But, there are a few tips to keep in mind so your bean chips turn out as delicious as possible.

Add your Water Slowly, in 3 Parts

First, start by mixing together your flour and salt. Then, add in your oil until it’s integrated. AFTER those 3 ingredients are well-mixed, slowly add in your water, stirring as you go. I recommend adding your water in 3 parts (¼ cup at a time), so your mixture doesn’t get too wet too quickly. Once you’ve got a viscous, spreadable batter, you’re ready to go!

Spread your Batter Thinly and Evenly, without any Holes

Onto lined and sprayed baking sheets, dollop spoonfuls of batter and spread them into thin, rustic, chip-like shapes. I used an offset spatula to scoop about 2-3 teaspoons of batter per chip, and gently spread each chip to be about 2 inches in diameter. The shapes don’t need to be perfect, and the sizes don’t need to be exact!

The more important thing is to spread each chip as evenly as you can and keep them pretty thin, so they’ll get nice and crispy. Above all, do your best to avoid leaving any holes in your chips! They’ll still bake and crisp up if they’ve got holes in them, but you’ll have crumbly pieces of bean chips rather than whole, dippable chips.

Once you’ve got all of your chip shapes spread onto baking sheets, into the oven they go! I was able to fit 16 homemade black bean chips onto each baking sheet, and I put two sheets in the oven at a time. Altogether, I ended up doing 2 rounds of baking, 4 baking sheets in all, for a total of around 60-70 chips.

Bake, Flip, Bake

Pop your prepared baking sheets in the oven at 375°F (190°C) for just 7 minutes to start. Then, since these homemade black bean chips have a stickier texture and can’t bake on top of wire baking racks, you’ll have to flip all of ’em part way through the baking. It’s a minor annoyance, but worth it so they’ll cook and crisp up on all sides!

So, after 7 minutes, take each tray out of the oven and flip every chip over before returning to bake. (I use an offset spatula so I don’t burn my fingers.)

Finally, bake for another 12-14 minutes after flipping—and I definitely recommend watching closely during the final stretch so they don’t burn!

What’s a Chip without a Dip?

Since the best way to enjoy any chip is with a tasty dip, I’ve paired these homemade black bean chips with a creamy avocado dip! It’s got all of the yummy, savory, nutty flavors that I love in a guacamole, with a bit of creamy yogurt added to the mix. Use the non-dairy yogurt of your choice, and you’ve got a vegan dip to serve with your vegan chips!

Best of all, you can throw this simple avocado dip together in literally a minute, with just 5 ingredients. It’s full of cool, refreshing flavors, luscious creaminess, and wholesome nutrients that provide our bodies with fuel. Truly the perfect match for these healthy homemade black bean chips in all of their salty, crispy, crunchy glory!

Chips and dip don’t have to be a demonized, ultra-processed, nutrient-lacking snack. By making tasty homemade alternatives with ingredients this clean and simple, healthy snacking couldn’t be easier!


Easy black beans recipes

Looking for ways to use a tin of black beans from your storecupboard? Want the best black bean burger recipe? Try our black bean recipes here, including chilli con carne, vegetarian tacos and quick, healthy lunch ideas.

Ingredients

Veggie back bean meatballs with tomatoes, olives and caper sauce

Black beans give these meat-free meatballs great texture, along with quinoa and breadcrumbs, while smoked paprika ups the spice. Serve them with roasted red pepper and tomato sauce for a healthy but hearty veggie meal.

Sweet potato and black bean tacos

Turn your tacos meat-free with spiced sweet potatoes and black beans topped with a zingy coriander salsa.

Quick quinoa and black bean chilli

This quinoa chilli recipe is high in protein, low calorie and vegan – but still tastes impossibly creamy. Use tins of chopped tomatoes and black beans with quinoa and storecupboard spices to assemble this easy meal.

Black bean crunch wraps

Want a quick and easy veggie lunch? Check out these super simple crunch wraps with black beans. These wraps serve four and are packed with plenty of flavour.

Black bean cakes with quinoa and avocado salad

Make the most of your storecupboard to make these vegetarian black bean cakes coated in breadcrumbs. Whip up a salad with red and white quinoa for a nutritious addition to your lunch.

Mexican black bean salad tortilla bowls

Check out these vibrant vegan Mexican salad bowls. This quick and easy recipe is super fresh and has just the right amount of spice and zing - ready in 20 minutes.

Black bean burritos with quinoa and sweetcorn

A colourful, vegan burrito recipe, rammed with tomatoes, black beans, sweetcorn, lime, coriander, avocado and red chilli. It's a super lunch idea, ready in 30 minutes.

Black bean slow-cooker chilli

Check out our easy slow-cooker chilli with black beans and fiery chipotle chilli paste. This is a low-calorie veggie recipes that the whole family will love.

Chicken enchiladas

Pack plenty of protein into your midweek family meal with smoky chipotle chicken, crunchy peppers and black beans.


Vegan Black Eyed Pea Dip with Avocado

When’s the last time you ate black eyed peas? Up here in Seattle in the Pacific Northwest, it’s not a food that seems to come up often. I see chickpeas on the menu most often these days – and they’re wonderful, too. My clients often ask me which bean is best to eat but the only answer to that is: they’re all amazing for you. Enter this Vegan Black Eyed Pea Dip with Avocado that you can use absolutely all-year long.

I think of these beans more as a part of Southern cuisine. In fact, the tradition of eating black eyed peas dates back to the American Civil War where they were enjoyed by troops. They were also part of enslaved people’s cuisine and were used to celebrate freedom when the Emancipation Proclamation was signed on Jan 1, 1863. This is one reason they are a typical “New Year” food. Beans should be eating year-round, but I wanted specifically to make this Vegan Black Eyed Pea Dip with Avocado for a house party on New Year’s Eve.

I’m a registered dietitian so I’m all about making healthier dishes to serve at parties. Food has to taste good – that’s a must – but I just can’t serve unhealthy foods to people I care about. Bean-based appetizers are so perfect. They’re incredibly healthy because of all the fiber, vitamins, minerals and antioxidants but they’re also very hearty and it’s easy to create dishes you can make ahead and serve later with them.

Eat more beans all the time

Really we should all be eating beans all the time. Many of my clients tell me that they enjoy them but they forget about them. Beans on their own are rather bland so it’s very important that you season and flavor them up so that they taste wonderful. Think about beans as a replacement to meat or an add-on to bean dishes. An obvious choice would be chili which is so easy to add beans to but they are so versatile for soups and dips. You can toss them in taco and casserole recipes.

As far as beans go, I really focus on buying canned varieties. Rinsing them gets rid of some of the gas-producing liquid and they’re affordable and easy. You can keep them in your cupboard to use whenever you need for a quick dinner or lunch on the go. I use beans in recipes several times every week.

One of the major benefits of beans is how much fiber they have. This is directly correlated with lowering bad cholesterol “LDL” as well as lower rates of colorectal cancer. That’s a very big benefit for including a healthy food in your diet.

Other Appetizer Recipes

I have lots of appetizer recipes on the blog because I go to a lot of parties and I entertain a lot as well but I really don’t have time to be spending on making elaborate dishes to contribute. I keep it super simple and healthy. I use on-hand, whole-food ingredients and I focus on dishes I can whip up in minutes.

This Crostini with Beans, Ricotta and Thyme Tomato Bruschetta is so amazing – not vegan – but amazing. It’s so creamy and very filling because of the combination of fiber, healthy fat and protein.

And my Kalamata Olive Tapenade IS vegan and it’s so savory and flavorful with the capers. This is a really must-make recipe.

Making Vegan Black Eyed Pea Dip with Avocado

This gorgeous dip is actually really easy to make and better yet, it’s a make-ahead recipe, too. One of my biggest struggles in making it actually was finding black eyed peas! It probably depends on where you live but they may not be the most common food up here where I live. I was shopping around New Year’s so I was surprised at my local grocery store there were no cans or dried varieties in the bean aisle. I almost gave up but then they caught my eye in the produce area. I really was desperate for black eyed peas because I bought two containers of super expensive, originally grown in California, fresh varieties. They did taste amazing though.

Once I had my fresh beans, I just followed the instructions in cooking them. That classic bean foam formed on the top – that’s the gas-producing stuff – so I scooped it out in hopes of making them more digestible. If you want to make your life easier, just buy a canned variety and rinse them off. Then you’re good to go!

When you’re making this dip, start with the dressing first. Grab a medium bowl and whisk the olive oil, lime juice, cumin, hot sauce, salt and pepper together. Feel free to add or subtract the amount of cumin, hot sauce and salt that you’re using. These flavors are totally up to you! I will say that it’s generally a very mild-flavored dish and so adding in a bright and zesty dressing helps a lot to make it irresistible.

Next, in a large bowl, combine those beans and veggies. I’d suggest leaving out the avocado until right before you serve it. Though there’s a lot of lime juice in the dressing, you do risk the avo turning brown and I just hate that for a party.

I will advise you to stick generally with the ingredients that are listed here. Personally, I don’t care for green onion. When I first tasted my recipe, I was like, ‘this needs more green onion’. There’s just something about the depth of flavor that really lends itself to a nice dish.

Another polarizing ingredient is cilantro. To many people, it tastes like soap. There’s a lot of cilantro in this dish. If you really don’t care for it, feel free to replace with another bright green like parsley. It also has a zesty flavor that complements the Vegan Black Eyed Pea Dip with Avocado.

I highly suggest serving the dip with corn chips. That actually makes the whole dish gluten-free as well as nut free, soy free, and vegan. Enjoy!



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