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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 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.
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.