Recipe description
June 14, 2026
Spiced Black Bean Dip
Wholesome, fiber-rich dip bursting with gut-friendly spice for snacking.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from black beans and vegetables.
- Polyphenol-rich spices support gut-friendly compounds.
- Protein and healthy fats help balance energy.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, black
1
cup
Oil, olive
2
tablespoon
Garlic
2
clove
Lime juice
1
tablespoon
Seed, cumin
1
teaspoon
chili powder
1
teaspoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Instructions
1
Drain and rinse the black beans thoroughly.
2
In a skillet, heat olive oil and sauté minced garlic until fragrant.
3
Add the black beans, lime juice, cumin, chili powder, salt, and pepper to the skillet.
4
Cook for about 5-7 minutes, stirring occasionally until heated through.
5
Transfer the mixture to a food processor and blend until smooth.
6
Serve warm with sliced vegetables or whole-grain chips.
More Recipes For Your Gut
Nutrition
150 kcal
Calories
6 g
Protein
18 g
Carbohydrates
6 g
Fiber
2 g
Sugar
6 g
Fat
1 g
Saturated fat
0.4 g
Salt
FAQ
What are the main ingredients and their benefits?
The dip uses black beans and a warming spice blend; it’s rich in plant protein and fiber, with polyphenols that support gut-friendly microbes. Serve with veggies or whole-grain chips.
How spicy is it and how can I adjust the heat?
Heat is adjustable. Start with a small amount of chili and add more to taste. To reduce heat, use fewer spices; to increase creaminess, blend longer or add a splash of water or broth.
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days; for longer storage, freeze portions and thaw as needed.
What should I serve it with?
Sliced vegetables, whole-grain chips, or warm flatbreads. It also works as a spread for wraps or sandwiches.
Is this dip vegan and gluten-free?
Vegan if no dairy is added. Gluten-free depends on the chips or flatbreads you use—check labels and choose gluten-free options if needed.
Can I make this ahead or for meal prep?
Yes. Prepare in advance and store in the fridge; flavors may mellow—re-taste and adjust with salt or spices before serving.
How can I adjust the creaminess?
Add a little water, vegetable broth, or olive oil; blend longer for a smoother texture.
Is this a good fit for a balanced diet?
Yes. It provides fiber and plant protein and fits into a varied, fiber-friendly diet; pair with colorful veggies and whole grains.
Can I freeze or batch-cook this?
Yes. Freeze portions in freezer-safe containers; thaw in the fridge overnight or reheat from frozen.
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