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Easy Black Bean Dip with Whole Wheat Pita Chips

June 21, 2007 by Nicole 28 Comments

Black Bean Dip

I came up with this easy black bean dip and whole wheat pita chip recipe when I remembered how much my mom and sister and I loved to snack on Trader Joe’s fat-free Spicy Black Bean dip back in the 90’s.

I don’t know if Trader Joe’s even sells that dip anymore and I’m not really into fat-free snacks these days, but this dip is easy, healthy, and… fat free! (Feel free to add a drizzle of olive oil… I won’t tell!)

If you’re looking for a quick and healthy snack that doesn’t taste quick or healthy, this is easy black bean dip is for you. With just a few simple ingredients, you can whip up this restaurant-quality appetizer.

Black beans, one of the world’s healthiest foods, are packed with heart-healthy fiber and cancer-fighting antioxidants. The best part is that when combined with a whole grain like these whole wheat pita chips, beans provide a high quality protein.

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 of whole wheat pita 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 pita soon.

On to the recipes!

Nutrition

Click Here For Full Nutrition, Exchanges, and My Plate Info
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Yields Serves 2

Easy Black Bean Dip with Whole Wheat Pita Chips
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Ingredients

Whole Wheat Pita Chips

2 whole rounds of whole wheat pita bread (or four halves)

olive oil

kosher salt or coarse sea salt

Black Bean Dip

1 15-ounce can black beans

2 tablespoons liquid from the can of beans

squeeze of fresh lemon or lime juice

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1/2 teaspoon coriander

1/4 teaspoon cumin

dash of cayenne pepper

big pinch of salt

Instructions

Make Dip:

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.

Make Chips:

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.

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Filed Under: Appetizers, Herbs and Spices, Vegetarian, Whole Grains

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Reader Interactions

Comments

  1. Deborah says

    June 21, 2007 at 6:01 pm

    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....
    Reply
  2. Orchidea says

    June 21, 2007 at 6:14 pm

    Nice... I like pita bread to dip in nice sauces. Ciao.
    Reply
  3. Erin says

    June 21, 2007 at 6:28 pm

    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!
    Reply
  4. Shivapriya says

    June 21, 2007 at 6:28 pm

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

    June 21, 2007 at 6:42 pm

    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?
    Reply
  6. Kalyn says

    June 21, 2007 at 7:44 pm

    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."
    Reply
  7. Peter says

    June 22, 2007 at 7:30 pm

    Why did I miss this? This sounds yummy and some different to offer as a nibble to guests...I still like corn chips!
    Reply
  8. Kitarra says

    June 22, 2007 at 8:48 pm

    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!
    Reply
  9. Nicole says

    June 23, 2007 at 2:02 pm

    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!
    Reply
  10. Emilie says

    July 15, 2007 at 5:28 pm

    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!
    Reply
  11. Poor Taste says

    September 3, 2010 at 9:47 am

    This is awesome. Perfect to pack with some salsa and guac for lunch.
    Reply
  12. Alana says

    November 23, 2011 at 9:09 pm

    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!!
    Reply
  13. Dagny says

    December 16, 2012 at 5:10 pm

    Reading your blog, I've been inspired; trying new things! I made this dip and chips tonight...love it!!!! Thank you!!!
    Reply
  14. Food And Drink blogs says

    November 3, 2017 at 4:13 am

    Nice... I like pita bread to dip in nice sauces. Ciao.
    Reply
  15. Food And Drink blogs says

    December 30, 2017 at 2:55 am

    This sounds yummy
    Reply

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