This healthy black bean hummus dip is vegan and oil-free. It’s great for crackers, chips, or as a veggie dip!
I absolutely love veggie dips. Chickpea hummus and ranch are classic, tasty options, but this black bean dip is also a fantastic choice!
Easy to make
Whole food plant-based
I always prefer to make my own dips so I can ensure that they are made of whole food ingredients and are oil-free. I’ve yet to find a good oil-free dip at the store!
Ingredients for this black bean dip
Canned black beans
Making this black bean dip
Making this dip is so easy!
Start by draining the can of beans and adding the beans to a food processor.
Next, simply add all of the other ingredients to the food processor and blend until combined.
I like this black bean hummus dip to be quite thick, but if you want it to be a bit thinner, just add some more water.
I also like to add some more scallions on top of this dip.
Health benefits of black beans
Beans are healthy in general, and they are often a large part of a plant-based diet. I eat beans or other legumes every single day. At this point I can’t imagine what I’d eat without them!
Black beans, like most beans, are low in fat and high in protein. They are also high in fiber and are very satiating.
If you look at the label on a can of black beans, you will see that ½ cup of black beans is about 100 calories and contains 8 grams of protein and 7 grams of fibre.
Many scientific studies have shown that beans can help with cancer prevention as well. How Not to Die is a great book to read if you want to learn more about the health benefits of a whole food plant-based diet, including specific benefits of beans as well.
If you’re looking for a tasty way to add more beans to your diet, check out this 5 bean salad.
Suggestions for using this dip
Here is what I like to dip into this oil-free black bean hummus:
Healthy crackers (these Mary’s Gone Crackers are oil-free)
Chopped vegetables (my favourites are carrot, celery, and cucumber)
This dip can even be spread in a sandwich or a wrap for some added protein!
Here are some other oil-free dips you may enjoy:
Black Bean Hummus Dip (Oil-Free)
- 1 ½ cups canned black beans (398 mL can, no added salt)
- 2 tablespoons water
- 2 tablespoons tahini
- 1 tablespoon lime juice
- ½ teaspoon cumin
- ¼ teaspoon garlic powder
- 1 teaspoon chili powder
- 2 tablespoons chopped scallions (loosely packed)
- Drain your canned black beans before adding them to a food processor.
- Add all remaining ingredients to the food processor and blend until evenly combined.