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Black Bean Dip

By Galen Lau


Yields: 1 1/4 cups


  • 2 tablespoons oil
  • ½ small onion, finely chopped
  • 1 (15 1/2-ounce) can black beans, including liquid
  • 1 medium garlic clove, minced
  • ½ teaspoon salt, or 2 teaspoons liquid aminos
  • 1/4 teaspoon cayenne pepper
  • 1 jalapeno, deseeded and finely chopped (optional)


  1. Heat the oil in a medium saucepan over medium-high heat until it shimmers. Add the onion and cook, stirring often, until browned at the edges, about 1 minute. Then turn the heat down to medium and continue to cook until caramelized, about 5 minutes.
  2. Add the garlic, and stir for 1 minute. Stir in the beans, cayenne pepper, and salt or liquid aminos. Let the beans come to a brisk simmer, then lower the heat to maintain a gentle simmer. Cook, stirring and mashing often until the beans resemble a very coarse puree and have thickened, about 10 minutes. When you tip the pan, the beans should creep forward like lava. The beans will also thicken a little more once they cool. Stir in the jalapeno (if using). Serve warm or at room temperature.

Nutrition Facts

Amount per    
100g (3.5 oz)    
Calories   87
    From Fat   66
Total Fat 7.5g 12%
    Saturated Fat 1.1g 5%
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 309mg 13%
Total Carbohydrates 5g 2%
    Dietary Fiber 2g 7%
    Sugars 1g  
Protein 1g 2%
Vitamin A   7%
Vitamin C   13%
Calcium   3%
Iron   5%