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Appetizer/Snack

Simple Black Bean Dip

Simple Black Bean Dip is a fresh and flavorful dip recipe to serve to your family! Easy to make with simple pantry staples, this easy dip recipe is perfect for after school healthy snacking or entertaining friends.

 

overhead view of black bean dip in bowl

 

Simple Black Bean is a super quick and easy snack that is perfect to serve to your family. With just a few ingredients (that you probably already have in your pantry) and 5 minutes, you can serve a delicious and nutritious snack!  

 

This easy black bean dip is the perfect recipe, whether you need an after-school snack, an appetizer for a party, or a great addition to a meal. 

 

 

 

Dip, Baby, Dip

There is a reason why ketchup and ranch are so popular with children – toddlers and kids LOVE to dip food! Dips are often known as a safe way to magically expand palates, play with food, and eat food that they might not otherwise try. Dips are also easy to prepare, and a perfect food to start inviting kids to help cook, which helps them be more invested in trying them.

 

This collection of easy dip recipes is designed to help you explore and love nutrition-forward dips that are perfect for all family members in a rainbow of colors and inspired by world flavors as a way to try and love new foods.

 

Black Bean Dip is an awesome way to add a little boost of nutrition to your snacking. This easy bean dip recipe is made with black beans, plain greek yogurt, garlic, lime, a hint of cumin and a pinch of salt and pepper. 

  • Black beans contain a great source of dietary fiber, folate, antioxidants, B6 and protein! 
  • Greek Yogurt has tons of protein, probiotics, calcium and vitamin B12

 

“Thank you to Goya Foods for sponsoring this post. And Thank you for supporting the brands that support me and allow me to continue to grow my blog. All opinions, recipe and photographs are my own.

 

 

ingredients for black bean dip in processor bowl

 

Simple Black Bean Dip 

Black bean dip is easy to make and stores great, so you can store it and keep eating for several days.

 

Can you freeze bean dip?

You sure can! Store it in thick sided plastic containers meant for the freezer. Fill them almost to the top, and then place a layer of plastic wrap on top to remove as much excess air as you can. Remember to label the container before placing it in the freezer. It will last several months in the freezer.

 

When you are ready to thaw, place the container in the fridge for 6-8 hours. Give it a good stir before serving. You can serve it cold, or you can warm it up!

 

How long does homemade bean dip last?

Black Bean Dip will keep for 3-4 days in the refrigerator, if stored in an air-tight container.

 

ingredients for easy black bean dip

 

How to make Black Bean Dip Kid-Friendly 

This simple black bean dip is kid-friendly because it is flavorful without being overpowering, its not spicy, and is the perfect consistency for dipping all the things in it! The garlic, lime, and cumin offer just enough flavor to be delicious and interesting, but not in levels that are overwhelming for kids. 

This easy black bean dip is sooo simple to make – just add all the ingredients into your food processor or blender and blend until its the consistency you want. You can change the amount of greek yogurt that you add to make it thinner or thicker.

 

Conversations with Kids about Easy Black Bean Dip

One of the great ways to get kids interested in food is simply talking with them about it! Having great conversations around food that aren’t exhausted micromanaging of each bite is a great way to remove the pressure and anxious feelings that can be associated with trying new foods. 

 

Here are some ideas to get you started:

  • What was your favorite thing you liked dipping in the black bean dip?
  • What else do you think would be good to dip in this black bean dip?
  • What do you think would make this black dip better?

 

washing canned black beans for easy bean dip recipe

 

 

How to Serve Black Bean Dip 

The worst part of serving foods to kids is knowing how to serve it so they will eat it, am I right? You don’t have to spend hours with cookie cutters creating cute shapes out of food in order to bribe kids to eat something. Offering meals in a simple but straightforward way with plenty of options that allow them to express their own independence goes really far.

 

Black Bean Dip as a Snack for Kids

Black Bean Dip makes an excellent after-school snack for kids! It is also great to put out when they are hungry and you need to finish cooking dinner. Because it is nutritious and you serve it with veggies, you don’t have to worry about them filling up on it and not eating their dinner. Its a win-win situation!

Serve it with:

  • plenty of vegetables (sliced radishes, carrots, thin slices of red, orange and yellow sweet peppers, cucumbers, celery, and more!)
  • Pita bread cut into triangles or tortilla chips
  • Squares of white cheddar cheese

 

Serve bean dip family style. Place a bigger bowl of bean dip on the table for all the people snacking, and a large tray with all the dipping options. Everyone can sit around the tray together and talk as you eat. Make sure to set rules about double-dipping! Serving it this way is a stress-free option that allows kids to feel like they are in control of what they are eating. This often gives them the courage to try something new. There are no expectations, and if they only want to eat the carrots or tortilla chips, thats ok! You are still offering up great exposure and fostering their positive associations with food. 

 

Black Bean Dip in a Meal for Kids

Simple Black Bean Dip is really great to incorporate into meals as well. Here are some ideas to get you started:

  • Serve it with tacos – either inside the taco or beside as a dipper
  • Use as a dip for grilled chicken or grilled steak
  • Heat with a sprinkle of cheese and serve as a side dish with any Tex-Mex inspired meal. You can either eat it with a spoon this way, or serve it with some items to dip it into. 

 

kid eating black bean dip with colorful vegetables

 

Kids in the Kitchen: How Your Kids Can Help You Cook

Getting your kids in the kitchen is an amazing way to help them be more interested in trying new foods and confident in their own abilities. This easy black bean recipe is great because it helps them learn to use a food processor and they get practice using a can opener. 

This recipe is perfect for beginner cooks because there are such few steps! And it is a great recipe for kids to experiment and become more comfortable with new flavors – which means they are more likely to eat it!

  • Kids aged 1-3 can help you measure the ingredients and wash the canned black beans and garnish with cheese and cilantro.
  • Kids aged 4-6 can do everything above, plus help you juice the lime, and use the food processor (with assistance).
  • Kids aged 7-10+ can help you do everything above, plus help you mince the garlic and open the can of black beans.

*Please note that these recommendations are generalized, and to please use your personal discretion with your child’s skill level. And always, always supervise! Read more about how to have your children help you in the kitchen.

 

black bean dip in white bowl

 

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Simple Black Bean Dip

Simple Black Bean Dip

Yield: 6 Servings
Prep Time: 5 minutes
Total Time: 5 minutes

Simple Black Bean Dip is a fresh and flavorful dip recipe to serve to your family! Easy to make with simple pantry staples, this easy dip recipe is perfect for after school healthy snacking or entertaining friends.

Ingredients

Black Bean Dip

  • 12 oz canned black beans, rinsed and drained
  • 1/2 cup plain greek yogurt
  • 1 clove garlic, roughly chopped
  • 1 lime, juiced
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Optional Garnishes

  • 1/4 cup cotija cheese
  • 1/4 cup freshly chopped cilantro

Instructions

  1. Drain and rinse the black beans.
  2. Roughly chop the garlic.
  3. Juice the lime.
  4. In the bowl of a food processor or a blender, add the black beans, greek yogurt, garlic, lime juice, cumin, and salt and pepper.
  5. Process until smooth. If you need to add a little more liquid to help your blender go, you can add 1 TBSP of water. Don't add too much extra water, though, or your dip will become watery.
  6. Garnish with the cotija cheese and freshly chopped cilantro.
  7. Enjoy!

Notes

1. SERVE WITH: fresh vegetables, pita bread, tortilla chips, or along side a meal like tacos.

2. STORAGE: This bean dip will store for 3-4 days in an air-tight container in the fridge.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving:Calories: 84 Total Fat: 2g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 1g Cholesterol: 6mg Sodium: 383mg Carbohydrates: 11g Net Carbohydrates: 0g Fiber: 4g Sugar: 1g Sugar Alcohols: 0g Protein: 6g

 

 

 

5 Comments

  • Reply
    Jaclyn
    August 11, 2019 at 8:36 PM

    Just what I was looking for to serve at a party! Yum!

  • Reply
    wilhelmina
    August 12, 2019 at 1:38 AM

    This is so easy and delicious! Even my 5 year old couldn’t stop eating it!

  • Reply
    Molly Kumar
    August 12, 2019 at 7:13 PM

    This is so yummy and easy to make. Gotta make a big batch and keep for brunches.

  • Reply
    Kathleen
    August 13, 2019 at 2:07 PM

    We love beans & dip! The girls are going to devour this one!

  • Reply
    Fiorenza
    August 14, 2019 at 9:49 AM

    I loved it served in pita bread and also served with a focaccia. Vegetables were another alternative that I brought to the table, just as you suggested. Everything was perfect!

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