Vegan Bean Dip

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A flavorful and creamy homemade dip recipe 

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Written by Julie on January 10, 2024

Way back when, movie night staples were Doritos, salsa, and Pepsi. 

But my absolute favorite to add to the mix was bean dip. I’d go through an entire can in one sitting. I was seriously addicted. 

So when I started moving toward a healthier diet, I was at a loss. How could I possibly enjoy movie nights? I had no desire to sit down to a bowl of carrots and celery. Little did I know, you can make a vegan bean dip that far surpasses anything in a can — and it’s so easy!

With time, I learned that our tastes change when our diet changes. We no longer crave the same foods, our tastes change. Most of our favorite staples can be recreated in a delicious but healthier way. 

And the best part? I can say that movie nights are just as enjoyable — if not more so than they were before. Homemade chips and creamy salsa, popcorn, and of course this favorite vegan bean dip appear regularly on our list. 

But seriously, it doesn’t stop there. We like to switch it up. Homemade egg rolls with our favorite egg roll dipping sauce. Customized homemade pizzas with fresh dough and homemade sauce. Nacho Bowls, Taco Dip, creamy pasta, sandwiches — we take family movie nights pretty seriously. 

Recreating healthier versions of favorites isn’t as hard as it may seem. With a little time and practice, healthier eating becomes easy. 

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Simplistic Crowd Pleaser

This creamy vegan bean dip checks off all the boxes. It’s bursting with flavor and nutrients. You can make it as simple or detailed as you like — either way works great! Whether it’s for family movie nights or a crowd-pleaser for a Super Bowl party, this dip will not disappoint.

I’m excited to share our favorite homemade bean dip recipe, perfect for a plant-based diet or for those wanting to add a healthy twist that still packs a flavorful punch. 

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Vegan Bean Dip Recipe

BOOKMARK RECIPE

Vegan Bean Dip, Plant-Based, Dairy-Free, Mexican Dip, Pinto Beans, Onion, Spices, Olive Oil, Healthy, Nutritious, Homemade, Flavorful, Appetizer, Party Food, Game Day, Quick, Easy Recipe, Creamy, Spicy, Nacho Dip, Optional Ingredients, Customize, Serve, Delicious, Guilt-Free,

Dips

Mexican

Yield: 7

Author: Julie Gaeta

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Vegan Bean Dip

Prep time: 10 MinTotal time: 10 Min

Rich and flavorful Vegan Bean Dip with an optional savory sofrito blend. Perfect for dipping, spreading, or as a delicious addition to meals. Whether it's movie night or a gathering, this dip is an easy crowd-pleaser.

Cook modePrevent screen from turning off

Ingredients

Bean Dip Ingredients

• 2 cans of whole pinto beans, drained and rinsed
• 1 tsp ground cumin
• 1 tsp onion powder
• 1 tsp garlic powder
• 4 tbsp mild to medium salsa (or 2 tbsp bold and spicy salsa or store-bought salsa)
• 1/8 tsp cayenne pepper (optional)
• Salt to taste (I use 1 tsp)
• 4 Tbsp lime juice
• 1/2 cup fresh cilantro, chopped (optional)
• Diced onion to top (optional)

Sofrito Ingredients (Optional)

• 1 Tbsp olive oil
• 1 medium carrot, finely diced
• 1 large onion, finely chopped
• 2 cloves of garlic, minced
• 1 stalk of celery, finely diced
• 1 jalapeño, seeded and finely chopped (adjust for spice)
• 1 cup water or more if needed (see notes)

Instructions

Option 1: With Sofrito

1. Note: This will add roughly 25 minutes to the cooking time.
2. Heat the olive oil in a pan over medium heat. Add carrot, onion, celery, and jalapeño, sautéing until softened. You may need to add water, one tablespoon at a time, if it becomes dry. Add garlic and cook for one more minute.
3. Stir in the drained and rinsed beans from both cans.
4. Add 1 cup of water to the pan.
5. Bring the mixture to a boil on medium-high heat. Reduce to a simmering boil for 15–20 minutes, stirring occasionally. Add a bit more water if needed during if needed, two tablespoons at a time. You don’t want to let them dry out.

Option 2: Without Sofrito

1. If you choose not to make the sofrito, simply start with the beans. Proceed to blend the beans with the spices as directed in the next step.

For Both Options

1. Transfer the beans (with or without sofrito) to a food processor. Add ground cumin, onion powder, garlic powder, salsa, lime juice, and salt. Blend until smooth.
2. Fold in cilantro if using.
3. Taste and adjust seasoning as needed.

Notes

• This recipe also works perfectly with homemade beans. Though, if using my homemade bean recipe, you'll only need to add the lime juice and salsa, as the beans will already be seasoned.
• It’s easier to add more water as you go rather than trying to fix a dip that’s become too runny. Add water gradually until you reach the consistency you like.
• Adjust and taste as you go with the seasoning. Err on the side of less until you find your perfect balance.

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10 Health Benefits

1. Protein-Packed: For muscle health and repair.

2. Fiber-Rich: Aids in digestion and supports weight management.

3. Heart-Healthy: Low in unhealthy fats, promoting cardiovascular health.

4. Blood Sugar Control: Helps stabilize glucose levels. 

5. Nutrient-Dense: Loaded with iron, magnesium, and potassium.

6. Antioxidants: Garlic and onions help fight body stress.

7. Anti-Inflammatory: Contains spices that reduce inflammation.

8. Gluten-Free: Safe for those with gluten intolerance (check all ingredients).

9. Boosts Energy Levels: Provides sustained energy, ideal for active lifestyles

10. Versatile: Adaptable for various healthy meals, not just as a dip.

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FAQ

• Can I use other types of beans?
  Sure! Try black, kidney, or white beans.

• How long does the bean dip last in the fridge?
  Stored in an airtight container, it lasts up to 4 days.

• Can I freeze this bean dip?
  Yes, it freezes well. Thaw in the refrigerator overnight before use.

• Is this recipe gluten-free?
  Yes, as long as the salsa and other ingredients are gluten-free.

In The Kitchen Tips

1. Try adding smoked paprika for a smoky flavor, or a pinch of ground chipotle for a spicy kick.

2. For a rustic texture, mash the beans with a fork or potato masher instead of a food processor. 

3. Top with diced avocado, a drizzle of olive oil, a sprinkle of white or black sesame seeds, or try some zest from a lime.

4. Create a milder version for those who prefer less heat and a spicier version by adding extra jalapeños or salsa.

5. Create a dip bar with chopped onions, lettuce or cabbage, tomatoes, and salsa.

6. This dip is great for meal prep. Make a large batch at the beginning of the week and use it as a snack, in burritos, as a sandwich spread, or as a quick addition to meals.

7. If using it for the Super Bowl or another party, double or triple the recipe to make sure there’s plenty for everyone.

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Simple and Delicious 

From cozy family movie nights to your Super Bowl party, this vegan bean dip is an easy win and crowd-pleaser. 

If you’re a fan of bean dip, this is a must-try. It’s a healthy, simple-to-make treat that doesn’t sacrifice any of the flavor or taste you love.

I’d love to hear your thoughts and variations in the comments below. 

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Looking for more ideas?

Dig into deliciousness with 10 of our Vegan Mexican favorites!

find them here

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