Black Bean Taco Dip Recipe – High Protein & High Fiber

This very delicious Black Bean Taco Dip Recipe is one of my favorite go-to recipes.  I like to have it on hand as it’s one of the best plant-based protein sources, and it’s quite versatile. Not only does it go great with any taco chip imaginable, but it also goes very well on potatoes too. I put it on baked potatoes, sweet potatoes, mashed potatoes, and even french fries or waffle fries.

This black bean taco dip is full of nutrients, including protein and fiber. I’ll share what all of the other nutrients are and the health benefits of each one below. Feel free to make it all for yourself or share it with family and friends. I promise they will love it too.

 

Black Bean Taco Dip Recipe – High Protein & High Fiber

Black Bean Taco Dip RecipeNot only do black beans provide a whopping 15 grams of fiber per one cup of serving, but it also provides a whopping 15 grams of protein per serving.  According to WebMD, they also contain antioxidants. A diet rich in beans can reduce your risk of several serious medical conditions and help your body process calories more effectively.

And, unlike other foods high in carbohydrates, black beans will not cause your blood sugar to spike. Studies have shown that when people eat black beans with rice, their blood sugar levels are lower than if they just ate the rice.

You could even dip your raw veggies right into it for added taste and extra protein. Protein is very beneficial to pair with carbohydrates as they work together to control blood sugar, which is important for everyone to control.

It is recommended that the average person eating 2,000 calories per day consume at least 25 grams of fiber and approximately 46 grams of protein. Black beans are a great way to get both nutrients.

Because My husband and I both enjoy this recipe so much, I started making it for larger gatherings. I got many wonderful compliments on it. I thought I would share it here on my blog.

Here is a list of all the ingredients you will need to make this very easy black bean taco dip and the benefits of each ingredient. I personally prefer to use vegan cheese, but any cheese will do.

 

Black Bean Taco Dip Recipe – 7 Ingredients  

1. Black Beans

Black Beans Rinsed

 

 

 

 

 

Health Benefits of Black Beans:

  • Provides Antioxidants
  • High Protein
  • High FIber
  • Helps Control Blood Sugar
  • It may help prevent cancer in the stomach, kidney, and colon.
  • Aids in Eye Health to protect your eyes against age-related macular degeneration and cataracts.
  • It helps you feel fuller longer and therefore helping weight loss.

Vitamins and Nutrients in Black Beans;

  • Vitamin A
  • Calcium
  • Folate
  • Magnesium
  • Iron
  • Potassium

NOTE: I use canned black beans as they are the easiest to prepare. It’s best to drain canned beans thoroughly with water and a strainer to help reduce the sodium in them. If you normally feel bloated when eating canned beans, try boiling dry black beans instead.

Here is an easy method for boiling fresh black beans:

  • Place the fresh black beans into a pot of water. (use 10 cups of cold water for every 2 cups of beans).
  • Boil on top of the stove for two to three minutes.
  • Take the pot off the heat and let it stand for 4 hours.
  • Drain and rinse the beans to be cooked in any recipe you like.

 

2. Brown Beans

Brown Beans

Health Benefits of Brown Beans:

  • High Fiber
  • High Protein
  • Provides B Vitamins
  • Helps Control Blood Sugar
  • Help keep you fuller longer, therefore, helping with weight loss.

Vitamins and Nutrients in Brown Beans;

  • Iron
  • Magnesium
  • Potassium
  • Zinc

NOTE: Brown beans contain 9 grams of super per 1/2 cup serving. If you’re worried about the sugar, leave them out of this recipe and use black beans only as they don’t contain sugar.

 

3. Guacamole – My Homemade Recipe (Click Here)

Gacamole Dip using an immersion blender

Health Benefits of Avocados:

  • They contain more potassium than bananas.
  • It may help lower cholesterol and triglyceride levels.
  • They have loaded with heart-healthy monounsaturated fatty acids.

Vitamins and Nutrients in Avocados;

  • Vitamins C, E, K, and B-6
  • Riboflavin
  • Niacin
  • Folate
  • Magnesium
  • Potassium
  • Omega-3 Fatty Acids

NOTE: Avocados are a healthy fat, and eating them daily is okay as long as you’re not too concerned with your calorie intake. Just 1 avocodo equals 322 calories.

 

4. Salsa 

Ingredients for Black Bean Taco DipHealth Benefits of Salsa:

  • Helps with Hydration
  • May Help Burn Fat
  • Heart-Healthy Food
  • Low in Calories
  • Helps to Stabilize Blood Sugar
  • May Help Protect against Cancer

Vitamins and Nutrients found in Salsa;

  • Vitamin C
  • Potassium

NOTE: Newman’s Own Salsa ranks as one of the healthiest on the market, as it only contains only 1 gram of sugar and almost no sodium at all.

5.  Cheddar Cheese (Vegan) – I Use The daiya Brand

daiya dairy-free cheese

Health Benefits of daiya Vegan Cheddar Cheese:

  • Made with Chickpea
  • Dairy-Free, Soy-Free & Gluten-Free
  • Non-GMO
  • Low Calories (80 calories per 1/4 cup)
  • Free of Growth Hormones
  • Free of Carcinogenic Animal Proteins
  • Free of Cholesterol-Boosting Saturated Animal Fat

Vitamins and Nutrients in Daiya Vegan Cheese;

  • Potassium
  • Calcium

NOTE: Vegan cheese is typically lower in fat, protein, and calcium than regular cheese. It may also contain higher amounts of sodium. It’s best to read the package, and if you like, use regular cheddar cheese if you wish for the taco dip recipe.

 

6. Original Taco Seasoning – Old El Paso 

Old El Paso Taco Seasoning

Health Benefits of Old El Paso Taco Seasoning:

  • Zero Sugar
  • Zero Fat
  • Low in Carbohydrates
  • Only 15 Calories per 2 teaspoons.
  • 1 gram of fiber per 2 teaspoons.

Vitamins & Nutrients in Taco Seasoning;

  • Potassium
  • Calcium
  • Iron

NOTE: The regular package of Old El Paso taco seasoning mix contains 290mg of sodium per 1/6 of the package. However, Old Al Paso also makes a SMART FIESTA MIX with 30% less sodium if you prefer to use that instead.

 

7. Water

Glass of Water

Health Benefits of Water:

  • Zero Sugar
  • Aids Digestion
  • Prevents Constipation
  • Carries nutrients and oxygen to cells
  • Nourishes Joints
  • Protects Organs and Tissues

Vitamins and Minerals Found in Water;

  • Copper
  • Calcium
  • Magnesium
  • Potassium
  • Sodium

NOTE: Most tap water is fine to use as it’s considered the most convenient, free, and less harmful on the environment than bottled water.

Black Bean Taco Dip Recipe

Black Bean Taco Dip Recipe

This Black Bean Taco Dip is so easy to make. You can even prepare it ahead of time and place it in the refrigerator to cook later if you wish. Make it for yourself for added protein and fiber, or take it to a friend's house to share as they will love it too!
No ratings yet
Prep Time 15 mins
Cook Time 20 mins
Course High-Fiber, Snack
Cuisine Mexican
Servings 8 people

Equipment

  • Frying Pan
  • Wooden Spoon
  • Strainer
  • Measuring Cup
  • Large Baking Dish (glass or metal)
  • Large Plastic Bowl (optional if making the guacamole dip to go with it)

Ingredients
  

  • 1 Can Black Beans (rinsed)
  • 1 Can Brown Beans
  • 1 Large Jar Salsa (I use mild)
  • 1 Package Shredded Cheddar Cheese (I use daiya dairy-free)
  • 1 Package Taco Seasoning (I use Old El Paso)
  • 2 Cups Guacamole Dip (my own guacamole recipe - see bottom of post)
  • 1/4 Cup Water

Instructions
 

  • Preheat the oven to 350 degrees F if you plan to cook it right away.
  • Rinse the Black Beans thoroughly with water inside of a strainer.
  • Place all the black beans, brown beans, taco seasoning, and water into a non-stick frying pan.
  • Cook on medium to high heat for about 5 minutes.
  • Place the bean mixture into a large baking dish and spread it out evenly.
  • Spread out the guacamole dip on top of the bean mixture.
  • Spread out the salsa evenly on top of the guacamole.
  • Sprinkle the cheddar cheese evenly over top of the salsa.
  • Place the dish into the 350 degrees F preheated oven.
  • Cook at 350 degrees F for 20 minutes until the cheese has melted nicely over the top.
  • Please take out your black bean taco dip and let it cool for approximately 10 minutes before serving.
  • Serve with nacho chips, tortilla wrap, or any potato you like.
Keyword Black Bean Recipes, High Fiber Snack, High Protein Vegan Snack, Mexican Dips, Vegetarian Snacks
Tried this recipe?Let us know how it was!

 

Conclusion

We really do love our Black Bean Taco Dip Recipe.  It’s a super high protein healthy snack that is quick and easy to prepare in just half an hour.

It’s also a perfect dish to share with friends and family.

Who doesn’t love tacos?

This is a dish that both you and all your guests will love, vegan or not!

Get My Easy Guacamole Recipe Here!

 

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