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!
Yields Serves 2
2 whole rounds of whole wheat pita bread (or four halves)
kosher salt or coarse sea salt
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
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.
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.
Around the Web:
- Hot Sisters’ Chipotle Black Bean Dip from Vanesscipes
- Black-Eyed Bean Dip from Mahanandi
- Fusion Black Bean Dip from 28 Cooks
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