How to make delicious bean dips with black beans, chickpeas and other pulses

Bean dips are a great way to enjoy the health benefits and flavors of pulses, which are edible seeds of plants in the legume family. Pulses include beans, lentils, peas and chickpeas. They are rich in protein, fiber, iron, folate and antioxidants, and can help lower blood pressure, cholesterol and inflammation. Pulses are also versatile, affordable and sustainable, as they require less water and fertilizer than other crops.

In this article, we will share six bean dip recipes that feature different types of pulses, such as black beans, chickpeas, white beans and black-eyed peas. These dips are easy to make, delicious and perfect for snacking, appetizing or entertaining. You can serve them with tortilla chips, pita bread, crackers, fresh vegetables or your favorite dippers.

How to make delicious bean dips with black beans, chickpeas and other pulses
How to make delicious bean dips with black beans, chickpeas and other pulses

Black bean dip with cream cheese and chipotle peppers

This black bean dip is creamy, smoky and spicy, thanks to the addition of cream cheese and chipotle peppers in adobo sauce. It also has garlic, cumin, lime juice and cilantro for extra flavor. You can make this dip in a food processor or blender, and bake it in the oven with shredded cheese on top. This dip is ideal for a warm and cozy snack or appetizer.

To make this dip, you will need:

  • 1 15-ounce can of black beans, rinsed and drained
  • 2 cloves of garlic, peeled
  • 1 teaspoon of ground cumin
  • 2 chipotle peppers in adobo sauce, plus 1 tablespoon of the sauce
  • 4 ounces of cream cheese, softened
  • 2 tablespoons of lime juice
  • 1/4 cup of water
  • Salt to taste
  • 1/2 cup of shredded cheddar cheese
  • Fresh cilantro for garnish

In a food processor or blender, add the black beans, garlic, cumin, chipotle peppers, cream cheese, lime juice, water and salt. Pulse until almost smooth, but still chunky. You may need to stop and scrape the sides of the bowl a few times. Transfer the bean mixture to a small oven-safe baking dish. Sprinkle the shredded cheese evenly over the top. Bake in a preheated oven at 375°F for 12 to 15 minutes, or until the cheese is melted and bubbly. Garnish with fresh cilantro and serve hot or warm.

Chickpea dip with roasted cauliflower and taco seasoning

This chickpea dip is inspired by the flavors of Mexican cuisine, and features roasted cauliflower, taco seasoning, lime juice and fresh cilantro. Roasting the cauliflower brings out its natural sweetness and nuttiness, and adds a nice texture contrast to the smooth and creamy chickpeas. Taco seasoning adds a savory and spicy kick, while lime juice and cilantro brighten up the dip. This dip is delicious and satisfying, and can be enjoyed as a snack, a light meal or a party dish.

To make this dip, you will need:

  • 1 small head of cauliflower, cut into small florets
  • 2 tablespoons of olive oil
  • Salt and pepper to taste
  • 1 15-ounce can of chickpeas, rinsed and drained
  • 1/4 cup of tahini
  • 2 tablespoons of taco seasoning
  • 2 tablespoons of lime juice
  • 1/4 cup of water
  • Fresh cilantro for garnish

On a baking sheet, toss the cauliflower florets with olive oil, salt and pepper. Roast in a preheated oven at 425°F for 25 to 30 minutes, or until golden and tender. Let them cool slightly before adding them to a food processor or blender. Add the chickpeas, tahini, taco seasoning, lime juice and water. Process until smooth and creamy, adding more water if needed to adjust the consistency. Season with more salt and pepper if needed. Transfer the dip to a serving bowl and garnish with fresh cilantro. Serve at room temperature or chilled.

White bean dip with sun-dried tomatoes and basil

This white bean dip is a Mediterranean-inspired delight, with sun-dried tomatoes, basil, garlic, lemon juice and olive oil. It has a rich and tangy flavor, and a smooth and velvety texture. White beans, also known as cannellini beans, are a good source of plant-based protein, fiber, iron and calcium. They also have a mild and creamy taste that pairs well with other ingredients. This dip is a refreshing and elegant option for any occasion.

To make this dip, you will need:

  • 1 15-ounce can of white beans, rinsed and drained
  • 1/4 cup of sun-dried tomatoes, chopped
  • 1/4 cup of fresh basil leaves, plus more for garnish
  • 2 cloves of garlic, peeled
  • 2 tablespoons of lemon juice
  • 1/4 cup of olive oil
  • Salt and pepper to taste

In a food processor or blender, add the white beans, sun-dried tomatoes, basil, garlic, lemon juice and olive oil. Blend until smooth and creamy, scraping the sides of the bowl as needed. Season with salt and pepper to taste. Transfer the dip to a serving bowl and garnish with more basil leaves. Serve at room temperature or chilled.

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