top of page

Spicy Black Bean Dip

Prep Time:

5-Minutes

Cook Time:

10-Minutes

Serves:

6-8

Level:

Introductory Chef

About the Recipe

I really like this recipe as it is quick, easy, and high reward for the preparation it takes. You can make it in bulk which saves time during a busy week, and it pairs nicely with chopped veggies for a mid-day snack. It is a good source of protein, fiber and healthy fats with the avocado oil. Black beans are also a good source of dietary iron, calcium and potassium. Want help your body absorb the iron in this dip? Add a squeeze of lime juice to the top as this provides vitamin C that helps with iron absorption - Enjoy!

Ingredients

  • 2, 15oz cans of organic black beans drained and rinsed

  • 1/4 - 1/2 tsp of minced garlic

  • 1/4 tsp of himalaya sea salt

  • Cayanne pepper to taste

  • 2 tbsp of avocado oil

  • 2 cans worth of water

Preparation

  1. Add rinsed beans to a medium sauce pan on medium-high heat.

  2. Add 2 cans worth of tap water to the sauce pan.

  3. Once water boils, bring to a simmer.

  4. Use a potato masher or wooden spoon to mash the beans.

  5. Stir mashed beans until mostly smooth. There will likely be some unmashed that remain.

  6. Stir in oil, salt, garlic and cayanne.

  7. Take off heat, add to serving dish and enjoy after cooling for 5-10 minutes!

Contact Information:

Currently Accepting New Patients!

4450 Nicollet Ave S

Minneapolis, MN 55419

Phone | (612) 643 - 9387

Fax | (866) 468 - 1887

  • Facebook
  • Instagram


Telehealth consultations are only available to Minnesota & Wisconsin residents at this time

Contact Us

Thanks for submitting!

The medical information on the this website is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. Dr. Aidanne expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.

 © Aidanne MacDonald-Milewski, ND LLC 2025

bottom of page