Super Healthy Bean Dip

Sep 19 2010 | by Katherine Lawrence | 21 Comments » |
Tags: Eat To Live, gluten-free, Quick & Easy

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Super Healthy Bean Dip

submitted by Katherine Lawrence of www.plantbasedhealth.com

This bean dip is packed with fiber, calcium, protein, iron and vitamins A and C.  The flavor of the spinach is masked by the salsa and cumin, so it a great way to add nutrition to a delicious snack.

1 1/2 c. cooked Black Beans

1 c. Spinach

3/4 c. Salsa

1 t. Cumin

Pinch of Salt

Add all ingredients to a food processor or blender and process until smooth.  Serve with vegetable pieces or homemade baked tortilla strips.

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21 Responses to “Super Healthy Bean Dip”

1. judi2653 Says:

   March 9th, 2013 at 9:01 am

   Why in the world would anyone want to mask the wonderful flavor of spinach?!
2. Chris Says:

   December 9th, 2011 at 10:59 am

   Oh my Goodness!!! This is awesome! Thank you so much for the recipe!
3. Amy-Lee Says:

   October 29th, 2011 at 10:26 pm

   Love this! And so do my brothers and sisters who are very tough critics. Incredibly easy and tasty
4. hazeleyeziz4peace Says:

   September 14th, 2011 at 5:13 pm

   I love it .,easy and fat free 🙂
5. Tana Says:

   August 17th, 2011 at 2:47 pm

   This is so delicious and very easy to make. Thanks
6. mmeckes Says:

   August 11th, 2011 at 1:54 pm

   We really enjoyed this! My husband and I both liked it a lot, but my daughter thought it was a bit bland, so I added a tsp of taco seasoning, which ziped it up even more. Took it to a party, where it was a huge hit! Will definitely be making it again! Thanks!
7. Richard Landis Says:

   August 6th, 2011 at 8:39 pm

   My favorite brand of Salsa is Frog Ranch…award winning boutique Salsa company….comes in mild, medium, hot, and chipoltle. The reason I buy it, besides the fact that it tastes good, is that it’s got the lowest sodium content I’ve ever seen in a storebought salsa. I have nothing to do with this company. I buy it either at Kroger’s, or directly from Frog Ranch.
8. Katherine Lawrence Says:

   February 17th, 2011 at 12:55 pm

   HI Molly,

   My favorite brand is “Green Mountain Gringo” – it has no added preservatives or sugar… just good, flavorful veggies!
9. Molly Fettig Says:

   February 17th, 2011 at 10:21 am

   sorry salsa 😉
10. Molly Fettig Says:

    February 17th, 2011 at 10:21 am

    what kind of sale did you use, ther e are so many !
11. Isabelle Says:

    January 2nd, 2011 at 1:07 pm

    Just made this after a two hour workout, and it is so filling…and yummy! Homemade tortilla chips were great. Also I sliced up some cucumbers, red and green peppers, and carrots. 🙂
12. Jeff Says:

    November 27th, 2010 at 12:31 pm

    Didn’t particularly care for it, honestly. It was definitely better with chips than with veggies, though.
13. Katherine Lawrence Says:

    October 27th, 2010 at 1:56 pm

    Hi Lora, I am a nutrition instructor & trainer for The Cancer Project and several of our instructors also teach the CHIP program. I’ve heard great things about it! Thanks, Katherine
14. Lora Says:

    October 27th, 2010 at 12:23 pm

    I’m looking forward to trying this recipe to take to my CHIP class graduation. It looks and “sounds” great! (FYI, CHIP stands for Coronary Health Improvement Project. I wish I had been introduced to the vegan dietary lifestyle decades ago!)
    Thanks,
    Lora
15. Dave Says:

    October 22nd, 2010 at 8:27 am

    I’m always looking for more healthy dips for dipping my vegetables in and this one sure looks good. I’ll have to try.
    Thanks,
    Dave
16. Jess E Says:

    October 5th, 2010 at 7:46 pm

    ok….update….he ate the whole batch minus a little bit that I did eat. I warned him of the consequense of eating all of those beans! 🙂
17. Jess E Says:

    October 5th, 2010 at 7:36 pm

    This was really good! I make my own beans, which reduces the amt of sodium for my hubby. I told him he could eat as much as he wanted, and he did. Lol. I like the added fact it has no other added oil, and it was a good way to finish up the last of a bag of spinach.
    Thanks!
18. Michelle Says:

    October 5th, 2010 at 4:37 pm

    This is delicious and super easy to make… LOVE IT!! Great, healthy dip for raw veggies 🙂
19. kdharwell Says:

    October 4th, 2010 at 8:14 pm

    I use fresh, John. Any kind would probably work though since the beans and seasonings disguise the flavor. Hope you enjoy it!
20. JOHN BURTON Says:

    October 3rd, 2010 at 5:29 pm

    Is the spinach fresh, cooked, frozen, canned?
21. Reema Says:

    September 21st, 2010 at 8:15 pm

    Loved it! It was really good.