Fabulous Black Bean Dip (soy free, gluten free, vegetarian)

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The most requested, easy, healthy, soy free, gluten free, vegetarian fabulous black bean dip!  Whats not to love? All healthy ingredients, soy free, gluten free, super flavorful, filling, quick and easy to make.    ♥ Love it! ♥

Between the crispness of the cilantro, tang of the lime, smoky cumin, and zip from the coriander, this Black Bean Dip has flavor galore! Unlike some dips, this fabulous black bean dip is great with vegies as well as chips. My favorites are cauliflower and carrots but broccoli, celery, or radishes are really good too. I love that I can have some dip with a bunch of vegies and a regular serving of chips (yes, I have been known to count them out. Lol!) but I feel like I just had a total chip gorge-fest! Lets my silly little brain think I had a big treat! 🙂

Fabulous Black Bean Dip Ingredients

Every time I make this dip I am amazed that something so tasty is so healthy. First of all, it is soy free and gluten free, in fact it is top 8 allergen free! There is plenty of protein and fiber from the beans, healthy fats from olive and flax seed oil, and numerous benefits from the garlic, onion and spices.

For this recipe, I choose to add in flax seed oil to add omega-3 fatty acids to our diet and because I like the slight nuttiness of flax seed oil. As I don’t care for fish or seafood (gasp), I am always looking for ways to add in some healthy omega 3’s to our diet. If you don’t have flax seed oil or don’t want to use it, no worries, its totally optional. I just love it when I can sneak in an extra little dose of healthy without anyone knowing. 🙂

We like our black bean dip to be a little chunky and I love seeing the green flecks from the green onion and cilantro, so I try not to over process the dip. I like to add the green onion at the very end so it doesn’t get chopped up too finely. Also, I don’t have the best food processor so I roughly chop the cilantro first but if you have a great food processor, you could skip this step.

Cilantro

Cilantro seems to be a very controversial herb. You either LOVE IT or you HATE IT! While I happen to love Cilantro, my mother in law is allergic to it. 🙁  In the past, I have partially processed the dip and pulled out a portion for her before adding the cilantro or the ground coriander and she loved it. I have also substituted flat leaf parsley for the cilantro and that was pretty good as well. For the parsley, cut the amount down to about 2-3 Tbsp.

Funny story about coriander (How many times do you get to say that in a lifetime? Lol 🙂 )

Years ago (I think I was 19-20 years old), my mom gave me a recipe for a steak salad recipe she thought I would like. The recipe looked amazing so I was super excited to try it. The recipe called for “fresh coriander”. I looked and looked for “fresh coriander” every time I went to the store but could never find it. Again, keep in mind, I was only 20 years old and the internet wasn’t used as frequently back then. Finally, I asked her where on earth I could find “fresh coriander” and she says, “Well, you know that’s cilantro right?”

What?!?  Are you kidding me????

“No, mom. I did not know that “fresh coriander” was cilantro!” Needless to say, she thought it was totally hilarious and I finally picked up some cilantro to make the steak salad. Incidentally, it was totally worth it! I absolutely LOVE that steak salad recipe.  But I digress….

This Black Bean Dip has had rave reviews at numerous potlucks, family dinners and work functions. Everyone asks for the recipe.

Well, here you go!  I hope you love it as much as we do.

Fabulous Black Bean Dip (soy free, gluten free)

The most requested, easy and healthy, soy free, black bean dip!  Whats not to love? All healthy ingredients, soy free, gluten free, super flavorful, filling, quick and easy to make. Love it!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 10 minutes mins

Total Time 20 minutes mins

Course Appetizers and Snacks

Cuisine Mexican

Servings 10 1/4 cup

Ingredients

  

• 1 Tbsp olive oil
• 1/2 - 3/4 medium onion minced
• 3 whole garlic cloves minced
• 1 whole jalepeno pepper seeds removed and minced fine
• 30 oz black beans (2 cans)
• Zest of one lime
• 1/4 cup lime juice fresh squeezed
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/8 tsp ground cayenne pepper
• 1/4 cup cilantro minced
• 1/2 to 1 Tbsp Flax Seed Oil optional
• 2 Tbsp water
• 1/4 cup green onion minced
• 1/2 tsp salt coarse salt or Himalayan sea salt
• 1/8 tsp pepper optional

Instructions

 

• Heat oil in skillet over medium heat.  Add onion and saute until soft, about 3-5 minutes.  Add the jalapeno and garlic and cook for 1-2 more minutes.  Remove from heat.
• Meanwhile, drain and rinse the beans well, then add to the food processor.  Zest one lime directly into the beans, add the onion mixture and the next five ingredients (stop before the water).
• Pulse the food processor to get it going, then process.  Add water as necessary to loosen it up to the right consistency.  For me, I find 2 tbsp is just right.  We like our dip to still be a little bit chunky so I usually stop it a bit early.  Add the green onion, salt and pepper to taste then process another 30 seconds or so.
• Serve with vegies like carrots, cauliflower, radishes or tortilla chips!  Yum-mmmm

Notes

Left overs can stay in the fridge for up to 4-5 days (if it lasts that long).

If you use the Flax Seed Oil it should go directly in with the other ingredients into the food processor.  Flax Seed Oil has a very low smoke point, so you don't want to use it to cook the onion, garlic and jalapeno.

Try not to over process the dip so that it remains a little chunky and you have all the pretty green flecks from the cilantro and green onion.  I like to add the green onion at the very end so it doesn't get chopped up too finely.  Also, I don't have the best food processor so I roughly chop the cilantro first but if you have a great food processor, you could skip this step.

 

I hope you try out this healthy soy free and fabulous Black Bean Dip. If you try it, please post a pic on Instagram at #naturallyliz.  I would love to see your creation.

~Naturally yours~

Liz