Easy Black Bean Dip with Whole Wheat Pita Chips

Black Bean Dip

Looking for a quick and healthy snack that doesn’t taste quick or healthy? With just a few simple ingredients, you can whip up a restaurant-quality appetizer that you can eat without any guilt. Black beans, one of the world’s healthiest foods, are packed with heart-healthy fiber and cancer-fighting antioxidants. And the best part is that when combined with a whole grain, such as these whole wheat pita chips, beans provide a high quality protein. That’s right, filled with complex carbohydrates and protein, this is a snack that won’t let you down after an hour or two!

This is one of those recipes that I just threw together from ingredients I had on hand. This means, you can do the same. If you don’t have black beans, use whatever canned beans you have in your pantry! Same goes for the spices. Experiment with flavors you like, and if you come up with something great, don’t forget to leave a comment so the rest of us can try it too! Whole wheat pita bread should be pretty easy to find at most grocery stores these days. I like to buy a couple packages and keep it in the freezer. If you can’t find it at your local store, don’t worry! I’ll be posting a recipe for the homemade stuff soon!

On to the recipes!

Whole Wheat Pita Chips

2 whole rounds of whole wheat pita bread (or four halves)
olive oil
kosher salt or coarse sea salt

1. Preheat oven to 450 degrees.
2. Using a basting brush, lightly coat both sides of pita with olive oil.
3. If using whole pita, cut each round in half then cut each half into four triangles. You should end up with 16 pieces.
4. Line a baking sheet with parchment (optional but makes clean up a breeze) then spread pita pieces out in a single layer. Sprinkle lightly with coarse salt. Turn pieces over and sprinkle the other sides lightly with salt.
5. Place baking sheet in oven and set timer for 5 minutes. Bake pita until the edges are brown and crisp, checking the first time at five minutes and then watching closely. Total baking time will be less than 10 minutes.
6. Remove from oven and let cool for a few minutes before serving.
7. Serve with your favorite dip.

 

Easy Black Bean Dip

1 can black beans
2 T. liquid from can of beans
squeeze of fresh lemon or lime juice
1/4 t. onion powder
1/4 t. garlic powder
1/2 t. coriander
1/4 t. cumin
dash of cayenne pepper
big pinch of salt

1. Drain beans, reserving 2 tablespoons of liquid, then rinse in a strainer.
2. Add beans, reserved liquid, lemon juice and all remaining ingredients to a food processor, mini food processor or blender.
3. Process until smooth then taste and adjust seasonings as desired.
4. Serve with pita chips, corn chips, or your favorite crackers.

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26 Comments
  1. Deborah

    Oooo, I think I have everything at home for this dip. I might make it for myself tonight since my husband won’t be home and I don’t have to cook a real meal….

    6:01 pm  Jun 21st, 2007
  2. Orchidea

    Nice… I like pita bread to dip in nice sauces.
    Ciao.

    6:14 pm  Jun 21st, 2007
  3. Erin

    Yum! I love dips and I especially love pita chips. One of my favorite “healthy dips” — because we can’t eat French Onion Dip everyday — is an Ellie Krieger recipe for Roasted Red Pepper Dip: http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_33407,00.html?rsrc=search

    Lately I’ve been buying mini pita rounds at Whole Foods, those are just as delicious and convenient as the pita chips and they come in white and whole wheat. Great idea Nicole!

    6:28 pm  Jun 21st, 2007
  4. Shivapriya

    I make black beans dip but little different. I have never use onion and garlic powder wonder how it tastes??

    6:28 pm  Jun 21st, 2007
  5. Nicole

    Deborah: My husband is gone too. Although I made the black bean dip the other day, I had something similar to this for dinner tonight ;-)

    Orchidea: Me too :-)

    Erin: Thanks for link! I just checked it out and it sounds really great. I love almonds but have never thought of doing something like that with them! In a perfect world, I would eat Ruffles and onion dip all the time ;-)

    Padmaja: What do you put in your dip? Is it on your web site?

    6:42 pm  Jun 21st, 2007
  6. Kalyn

    So yummy. And I know you’re not on a diet, but did you know this is perfect for the South Beach Diet? Both of these would be considered “good carbs.”

    7:44 pm  Jun 21st, 2007
  7. Peter

    Why did I miss this? This sounds yummy and some different to offer as a nibble to guests…I still like corn chips!

    7:30 pm  Jun 22nd, 2007
  8. Kitarra

    I love black beans because you can do so much with them. Ironically enough I just posted a recipe for my version of a dip. I used smoky BBQ sauce and it was wonderful!

    8:48 pm  Jun 22nd, 2007
  9. Nicole

    Kalyn: I don’t know everything about the South Beach Diet but I figured this type of thing would probably fit pretty well with it.

    Peter: I love corn chips too! I just happened to have some leftover pita that was getting stale!

    Kitarra: I always have black beans on hand! You’re right, you can do so much with them! We eat black beans and rice as a side dish quite often but I also throw them into all kinds of things!

    2:02 pm  Jun 23rd, 2007
  10. Emilie

    Thanks! It’s delicious! Though I completely *burned* the first batch of pita chips in 3½ minutes in the oven… The second batch was perfect after about 2 minutes!

    5:28 pm  Jul 15th, 2007
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    7:16 am  Feb 13th, 2010
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  21. Poor Taste

    This is awesome. Perfect to pack with some salsa and guac for lunch.

    9:47 am  Sep 3rd, 2010
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    [...] Black Bean: It’s healthy and it’s scrumptious! On a pita or a tortilla chip, this dip is guaranteed to get your party started. Don’t be afraid to spice this one up with a good dose of cayenne pepper. [...]

    4:30 am  Apr 1st, 2011
  23. 9 Hot and Cold Dips for Every Occasion « teddycobb37

    [...] Black Bean: It’s healthy and it’s scrumptious! On a pita or a tortilla chip, this dip is guaranteed to get your party started. Don’t be afraid to spice this one up with a good dose of cayenne pepper. [...]

    10:50 am  Jun 2nd, 2011
  24. Alana

    Cooked sweets all day for Thanksgiving and had cooked a big pot of beans for a black bean fudge. SICK OF THE SWEETS ALREADY so I came across this recipe and within 10 minutes, made it and LOVE IT! Perfect for protein with great flavor!! YAY!!

    9:09 pm  Nov 23rd, 2011
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  26. Dagny

    Reading your blog, I’ve been inspired; trying new things! I made this dip and chips tonight…love it!!!! Thank you!!!

    5:10 pm  Dec 16th, 2012
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