Smoky Salt Free Black Bean Dip
Dive into a world of bold flavors with this Smoky Salt-Free Black Bean Dip, a wholesome and vibrant snack perfect for any occasion. This velvety dip combines protein-packed black beans, sweet roasted red bell pepper, and a medley of aromatic spices like smoked paprika and cumin to create a smoky depth without relying on added salt. Fresh lime juice adds a zesty brightness, while a splash of unsalted vegetable broth ensures a creamy consistency. With just 15 minutes from prep to table, this heart-healthy dip is an excellent choice for those seeking low-sodium recipes without sacrificing flavor. Serve it alongside crisp vegetable sticks, crunchy tortilla chips, or soft pita bread, and don’t forget an optional sprinkle of fresh cilantro for a burst of color and freshness. Perfect for game days, parties, or healthy snacking, this dip will quickly become a crowd favorite!
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Recipe Information
Ingredients
- 2 cups cooked black beans (canned or freshly cooked)
- 1 large roasted red bell pepper
- 1 cup unsalted vegetable broth
- 2 tablespoons fresh lime juice
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 2 cloves garlic cloves, minced
- 0.5 teaspoon ground black pepper
- 2 tablespoons chopped fresh cilantro (optional, for garnish)
- vegetable sticks, tortilla chips, or pita bread (for serving)
Instructions
1. If using canned black beans, rinse and drain them thoroughly to remove excess starch and preserve the dip's flavor.
2. Roast a red bell pepper over an open flame or under a broiler until the skin is charred and blistered. Let it cool, then peel off the charred skin, remove the seeds, and roughly chop the flesh.
3. In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Sauté the minced garlic for 1-2 minutes, or until fragrant, being careful not to burn it.
4. In a blender or food processor, combine the black beans, roasted red bell pepper, sautéed garlic, remaining olive oil, lime juice, vegetable broth, smoked paprika, ground cumin, and black pepper.
5. Blend the mixture until smooth and creamy. Adjust the texture by adding a little more vegetable broth, one tablespoon at a time, if needed.
6. Taste the dip and adjust spices as desired. Note: The dip has no added salt, so flavor will primarily depend on the quality of your ingredients and spices.
7. Transfer the dip to a serving bowl. Garnish with fresh cilantro if you've chosen to include it.
8. Serve immediately with fresh vegetable sticks, tortilla chips, or pita bread. Alternatively, cover and refrigerate for up to 3 days.
Nutrition Facts
Calories |
813 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1461 mg | 64% | |
| Total Carbohydrate | 106.4 g | 39% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 15.9 g | ||
| Protein | 32.0 g | 64% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2052 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
