Easy Black Bean Dip (High Fiber, Gluten Free, No-Bake, Vegetarian)

Dear Leah Renee, 

Fiber: what’s a good way to get it?  I like to eat oats in the morning, but I don’t really know know how I measure up throughout the day.  Any easy ways to work it in?  Thanks!  ~Carly, TX

It can be challenging to meet the recommended amount of fiber we should get in a day.  Depending on if you’re a guy or gal, the recommended range is between 25-40 grams.  The average American is said to have only 15 grams a day!  Why does this happen?  It’s likely a combination of many things, but the absence of fruits, vegetables, beans/legumes, and/or quality whole grains could be a factor.  Fiber rich foods can help us maintain normal blood sugar and cholesterol levels, bowel regularity (true story), and help us shed those unwanted pounds.

Black beans are one of the best forms of dietary fiber there is!  And ladies, this is an excellent food when trying to conceive or while you’re pregnant, as they’re also a great source of folate and a good source of iron.  If you’re vegan, this is not only a good source of fiber, but protein as well.

You may buy black beans already prepared (cooked with or without seasoning), or dry.  If you buy them dry, you can either cook or sprout them, both which require soaking them first.  To soak them (rinse them first!), you’ll need about 4 cups water to 1 cup of black beans and let them soak overnight (about 8 hours or so).  Go ahead and rinse ’em off again and drain before cooking or sprouting .

It’s more fun adding fiber to our diet when it tastes really good, and this black bean dip is one of my faves.  It’s super simple to make with just a few ingredients– and no-bake since I chose to buy the black beans already cooked.

Black Bean Dip ingredients


You will need: 

  • 1 can of black beans (organic and bpa free when possible)
  • a few ripe cherry tomatoes or 1 small tomato
  • 1 2-inch piece of sweet onion (or red onion)
  • 1/4-1/2 teaspoon salt
  • 1 garlic clove
  • dash of cumin and any other herbs like cilantro or oregano to taste

Black Bean Dip in food processor


Blend!  If you have a Vitamix or other high speed blender or food processor, you can toss all the ingredients in and pulse until smooth.  About a minute.  Use a rubber spatula to remove the contents into a bowl and serve on of two ways (OK, endless ways, but here are two options):

Black Bean Dip w Chips


black bean dip w veggies


What’s your favorite way to eat black beans?



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