(Note: this post was originally published on January 19, 2023. It has since been updated with a few tweaks).
Whether it's for a gameday party, a summer cookout, or a weekend evening at home, bean dip is a universal crowd pleaser. It's hearty, satisfying, and perfect for diving into with chips. However, most bean dip recipes are loaded with dairy; they take high-fiber, protein-rich beans and make them heavy and unfriendly for plant-based eaters.
This healthy black bean dip changes all that. It's much lighter than classic recipes and is topped with an assortment of fresh and colorful veggies. It's also high in fiber and protein but low in fat, so it's an appetizer you can feel good about enjoying. This skillet bean dip is easy to make too, and comes together all in one pan. Whether you enjoy this zesty dip for Super Bowl, a Friday night in, dolloped into tacos, or as a great dish to bring to a potluck, I'm confident you'll come back to it again and again.
Although beans are universally seen as a very healthful ingredient thanks to their protein and fiber, most bean dip recipes are quite heavy. If you browse through recipes online, you'll see that many call for large amounts of dairy in the form of easily-melting cheese like Velveeta and/or cream cheese. Those ingredients add a lot of fat while diluting the good qualities of the beans.
This healthy, plant-based black bean dip recipe is different. It ditches all the high-fat dairy, allowing the beans to shine. It also ditches the typical heavy garnishes (often more cheese or sour cream) in favor of some colorful and nutrient-filled fresh veggies.
One of the best things about this skillet bean dip is that it only uses one pan. By making it and serving it all in a single skillet, you can minimize dirty dishes and keep the dip hotter for longer.
This recipe only takes about 30 minutes from beginning to end, and most of that time is hands-off. To start, you'll saute some jalapeños until caramelized. You'll then add all the spices and toast them for a few minutes to really bring out their flavors. Next, you'll add the beans, mash them part-way, and add some water, then let it all cook down slowly. Finally, you'll add lime juice at the end for freshness, then top the black bean dip with a rainbow of garnishes.
There are a lot of ways to change up this easy skillet bean dip. Most importantly, you can add as many or as few garnishes as you want. Feel free to heap the dip high with everything from fresh veggies to creamy avocado to fresh herbs and even crunchy add-ons like pepitas. Maximizing the garnishes is an easy way to make this simple dip feel extra special for a gameday party.
This black bean dip is also easy to adapt based on how much heat you want. For zero heat, use a green bell pepper in place of the jalapeños. For minimal heat, use a poblano pepper in place of the jalapeños. If you choose to use jalapeños, you can use as many as you like; to minimize their heat, remove the seeds and the ribs. If you’re feeling adventurous, you could even use other hot peppers of your choice and/or add a few dashes of your favorite hot sauce.
This recipe is great for serving at a gameday party, a weekend evening get-together, or even a potluck. You can make the bean dip up to two days in advance; just store it in a tightly-sealed container in the refrigerator. You can reheat it either in a skillet or in the microwave. Because the dip will thicken in the fridge, you'll likely need to stir in a small amount of water, especially if reheating in a skillet. Garnish just before serving.
Here's what you'll need for this skillet bean dip recipe, as well as some thoughts, tips, and possible substitutions. If you make any substitutions, I'd love to hear about it in the comments section below.
Come to our house on any Friday evening, especially during the winter, and we're likely to be making this plant-based black bean dip. Our ideal Friday evening plan is a couple margaritas, a bunch of raw veggies, some tortilla chips, and a few Mexican-inspired dips; there's no better way to unwind after a long week. This dip is a go-to for us because it's easy but still super flavorful, decadent-seeming yet still nourishing, and infinitely customizable based on what we have on-hand.
How will you enjoy this eye-catching skillet bean dip? Maybe for a Super Bowl Party or for a chill Friday evening at home? Will you keep it simple, or heap it high with all your favorite toppings? Perhaps you'll make a double batch and save the leftovers for adding to salads or vegan burrito bowls throughout the week? This recipe has become such a staple in our house and I can't wait for you to try it.
It makes me so happy to hear from you and see your creations! Please leave a comment below and let me know what you think about this recipe. If you post a photo on Instagram, hashtag #TheRogueBrusselSprout and tag me (@TheRogueBrusselSprout) in the post text so that I'm sure to see it.
Margarita-Inspired Mexican Cauliflower
Spicy and flavorful, this Mexican-inspired vegan bean dip is a gameday party winner. It's high in protein and fiber, dairy-free, and low in fat, so it's an appetizer you can feel good about enjoying.
For the Bean Dip
For Garnishing
Did you make this recipe? Did you make substitutions? How did you serve it? Any helpful tips? Please share your thoughts, since these insights are really useful to both me and to other readers.
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