Black Bean Dip with Cumin and Fennel Seeds
Featuring toasted cumin and fennel seeds, this vegan black bean dip combines store-cupboard staples with fresh ingredients for a flavour explosion that's nut-free and gluten-free.
Ingredients
- 1 teaspoon cumin seeds
- 1 teaspoon fennel seeds
- 1x 14 oz (400 g) tin black beans, drained and rinsed
- 1 lime, zest and juice (plus more to taste)
- 1 clove garlic, peeled
- 2-3 tablespoons extra-virgin olive oil
- 1 fresh chilli, deseeded and roughly chopped (optional, see notes)
- Small handful fresh coriander (approx. 0.5 oz / 15 g)
- 4 tablespoons cold water (plus more if necessary)
- Salt and pepper to taste
Instructions
- Heat a pan on medium heat (no oil) and add the cumin seeds and fennel seeds. Dry-toast for a couple of minutes, moving the pan regularly, until the seeds start to release their aroma and gently brown. Turn off the heat and set aside.
- To a food processor, add the drained black beans, lime zest, lime juice, garlic, olive oil, chilli, fresh coriander, and toasted cumin and fennel seeds. If you like, you can save some of the seeds and coriander leaves for serving.
- Add four tablespoons of water, season with salt and pepper, and blend for a minute or two until smooth, stopping to scrape down the sides if necessary. For a smoother, lighter consistency, continue to add small amounts of extra water.
- Adjust the seasoning to taste, adding any extra lime, chilli, salt, or pepper, and serve (see suggestions above).📸 See recipe steps >📖 Table of contents >
Notes
Chilli: Since heat levels can vary from one variety to another, I'd suggest starting with a small amount and adding more to taste.
Lime & garlic: Limes and garlic cloves will vary in size, so start small and add more if necessary. Also, remember to grate the lime before juicing!
Optional step: To reduce the intensity of the raw garlic, you can chop it and add to a bowl with the lime juice for a few minutes before adding to the blender.
Oil-free: If you're looking to reduce the fat content of this dip, you could always replace some (or all) of the oil with extra water when blending.
Storage: Store this dip in the fridge for up to four days or freezer for up to six months.
If you liked this recipe, you might also enjoy:
- Sweet Potato and Black Bean Chilli
- Smoky Mushroom Pâté
- Roasted Black Beans
- Broad Bean Dip with Mint
- Jackfruit and Black Bean Tacos
- Tofu Cream Cheese
- Vegan Three-Bean Salad
Nutrition
Calories: 165kcalCarbohydrates: 20gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 679mgPotassium: 377mgFiber: 8gSugar: 1gVitamin A: 308IUVitamin C: 14mgCalcium: 56mgIron: 3mg
Nutrition Facts
Black Bean Dip with Cumin and Fennel Seeds
Amount Per Serving
Calories 165
Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Sodium 679mg30%
Potassium 377mg11%
Carbohydrates 20g7%
Fiber 8g33%
Sugar 1g1%
Protein 7g14%
Vitamin A 308IU6%
Vitamin C 14mg17%
Calcium 56mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
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