Packed with fiber-rich black beans, bold spices, and fresh herbs, this dip is a delicious way to enjoy a savory snack without extra sodium. Whether smooth or chunky, it pairs beautifully with veggie sticks or low sodium chips. Great for DASH, kidney-friendly, and low salt diets.

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Table of Contents

Ingredients Needed

2 (15 oz) cans low-sodium black beans: drained and rinsed thoroughly.
½ cup low sodium chunky salsa: check labels carefully.
4 cloves garlic: minced for bold flavor.
2 tsp fresh lime juice: brightens the flavor.
1 tsp ground cumin: earthy, savory note.
½ tsp chili powder: for warmth.
¼ cup fresh cilantro: chopped for freshness.
Optional: 1 small jalapeño, seeded and minced.

How To Make Low Sodium Black Bean Dip

Process the Base:
In a food processor or blender, combine black beans, salsa, garlic, lime juice, cumin, chili powder, and jalapeño (if using). Blend until smooth or leave slightly chunky, depending on your preference.

Stir in Herbs:
Transfer to a bowl and stir in fresh cilantro by hand.

Adjust Seasonings:
Taste and enhance with salt-free blends like Mrs. Dash or extra lime juice.

Serve:
Serve with sliced raw vegetables, low sodium crackers, or tortilla chips.

Recipe Tips

Rinse canned beans well to reduce sodium further.
Use spices and citrus to boost flavor without salt.
Add a splash of water or low sodium broth if too thick.
Garnish with cilantro, red onion, tomatoes, or a sprinkle of cotija cheese.
Blend until smooth for dipping or leave chunky for texture.

How to Store & Reheat

Fridge: Store in an airtight container for up to 1 week.
Freezer: Freeze up to 2 months; thaw overnight in fridge.
Reheat: Best enjoyed cold or at room temp. Warm gently if preferred.

Nutrition Facts (per serving)

Calories: 120
Sodium: ~90 mg
Protein: 6g
Fat: 1g
Carbs: 20g
Fibre: 6g
Sugar: 1g

FAQs

Are canned black beans high in sodium?
Regular canned beans are, but rinsing low sodium versions helps cut it further.

What can I use instead of cilantro?
Try fresh parsley or green onions for a different flavor.

Can I make this dip spicy?
Yes! Add jalapeño, cayenne, or red pepper flakes.

Can I use dry black beans?
Absolutely. Cook and cool them first, then use as directed.

What should I serve with this dip?
Carrot sticks, bell pepper strips, cucumber rounds, or low sodium tortilla chips.

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