Bean Dip Recipe

This flavorful Bean Dip Recipe is a fiesta in a bowl! Blending the earthy sweetness of black beans with the tanginess of mayonnaise and sour cream, it’s a match made in heaven.

Add some smoky depth from smoked paprika and a kick from cayenne pepper (if you dare!), and you’ve got a party-worthy snack.

Ingredients

• 1 can black beans, drained and rinsed
• 1/2 cup diced onion
• 1 minced garlic clove
• 1 tablespoon olive oil
• 1/4 cup mayonnaise
• 1/4 cup sour cream
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 teaspoon cayenne pepper (optional)
• Chopped fresh cilantro leaves for garnish

Instructions

In a medium skillet, heat the olive oil over medium heat.

Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.

Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.

In a large bowl, mash the black beans using a fork or a potato masher until they’re mostly smooth.

Add the cooked onion and garlic, mayonnaise, sour cream, ground cumin, smoked paprika, salt, pepper, and cayenne pepper (if using) to the bowl with the mashed black beans.

Stir until well combined.

Taste and adjust the seasoning as needed.

Cover and refrigerate for at least 30 minutes to allow the flavors to meld together.

Just before serving, garnish with chopped fresh cilantro leaves.

Serve chilled or at room temperature with your favorite dippers, such as tortilla chips or pita bread.

Notes

Use canned black beans that are low in sodium to reduce the overall salt content of the dip. You can also use dried black beans, but be sure to soak and cook them beforehand.

For a deeper flavor, sauté the onions until they’re caramelized and dark brown.

This will add a rich, sweet flavor to the dip. If you don’t have smoked paprika, you can substitute it with regular paprika, but keep in mind that the smoky flavor will be lost.

Adjust the level of heat in the dip by adding more or less cayenne pepper, or omit it altogether for a mild flavor.

You can make this dip ahead of time and store it in the refrigerator for up to 5 days. Just be sure to give it a good stir before serving.

For a lighter consistency, add a little more sour cream or Greek yogurt to the dip.

For a thicker consistency, add more mayonnaise or mash the black beans for a chunkier texture. Experiment with different spices and herbs to give the dip a unique flavor.

Some options include diced jalapeños for extra heat, dried oregano for a Mediterranean twist, or chopped fresh scallions for extra freshness.

Nutrional Value

• Calories: 220
• Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 10mg
• Sodium: 250mg
• Carbohydrates: 20g
• Fiber: 4g
• Sugar: 2g
• Protein: 5g