Our Black Bean Dip with Mango might be made for black and gold football parties, but it's perfect for anyone! The black bean dip is a bit spicy, and the sweet mango puree is the ultimate compliment. And here's the bonus: besides being lightning fast to make, this dip is made with no added sugar, salt, or oil!
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This sweet and spicy dip will delight at your next event, and will have everyone asking for the recipe! It's super easy to make, too, so it's a win-win!
Consider making some of our other appetizer recipes, too. Low sodium guacamole, and brownie batter dip are favorites!
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Heart Health Benefits of Black Bean and Mango Dip
Black bean and mango dip is low in calories, fat, and sodium, a good source of fiber, and high in vitamin C.
Beans are known for their heart healthfulness, so we combine them with other healthy and delicious ingredients for a combination that will knock your socks off, and keep your heart in tip top shape! Beans have many health super powers, including lowering LDL cholesterol (1), reducing overall risk for cardiovascular disease (2), improving vascular function, especially in darker colored beans (3), and improving lipid and blood pressure control (4, 5).
Macronutrients
While technically low in protein, a serving of this dip provides 3 grams of plant based protein, which is pretty impressive for an appetizer!
This is also low in fat and carbohydrates, but a good source of fiber, providing over 3 ½ grams per serving! The dip also contains no added sugar.
Micronutrients, Phytonutrients, and Antioxidants
The black bean dip with mango is an excellent source of vitamin C, thanks to the mango itself and the tomato salsa. Vitamin C is an antioxidant vitamin, that helps support the immune system and may help prevent atherosclerosis and reduce blood pressure (6, 7).
Other major phytonutrients and antioxidants in this recipe are:
- Anthocyanins - (in the black beans) a dark colored pigment with strong antioxidant capacity, it is implicated in improved endothelial function and reduced inflammation (8, 9);
- Phytosterols - (in black beans) structurally similar to cholesterol, it reduced cholesterol absorption in the intestinal tract, and increases cholesterol excretion (10);
- Mangiferin - (in mangoes) antioxidant that can also help improve lipid profiles (11); and
- Lycopene - (in tomatoes/salsa) an antioxidant known to reduce blood pressure and LDL cholesterol, and improve endothelial function (12).
Ingredients
We rely on some premade items to keep this recipe quick and easy. Make sure to look for low or no sodium versions of canned black beans, salsa, and hot sauce when they're available.
- Black beans
- Salsa
- Mango
- Hot sauce
- Lime
- Cumin
- Smoked paprika
- Garlic powder
See recipe card for quantities.
Instructions
This is kind of a dump-and-go process. Which makes it an excellent last minute appetizer for when unexpected guests pull in your driveway!
- Step 1: Add all the black bean dip ingredients to the food processor.
- Step 2: Process on high until smooth.
- Step 3: Spread the black bean dip onto as serving platter.
- Step 4: Add the mango chunks to the rinsed food processor.
- Step 5: Process on high until smooth.
- Step 6: Pour the mango puree onto the black bean dip.
- Step 7: Spread the mango puree over the black bean dip, almost to the edges. Garnish as desired.
Hint: you make have better luck using a blender if you don't like small chunks in the dip. Mangoes especially can be a bit stringy, and a high speed blender will make quick work of that.
Substitutions
Out of an ingredient and no time for a grocery run? Try one of these substitutes:
- Beans - use 1 can or 1 ½ cups of any bean you have on hand; kidney beans, chick peas, or cannellini beans would all work.
- Mango - try crushed pineapple or pureed peaches instead
- Salsa - use ¼ cup chopped tomatoes (fresh or canned) and add additional seasoning at the end if it needs
Equipment
The main thing you'll need to make this dip is a food processor or blender. Hand mashing simply won't work for this one.
Make sure you also have basic equipment like a cutting board and knife, measuring cups and spoons, and a citrus juicer.
Storage
Store leftovers covered in the refrigerator for up to 7 days.
Healthy heart pro tip
Because this recipe relies on some premade canned foods, sodium may be a concern! Look for no added salt, or low sodium versions of canned beans, salsa, and hot sauce. For an extra heart healthy punch, serve the dip with sliced veggies instead of chips.
FAQ
Absolutely. We start with the best black bean dip recipe before we even add mangoes! If you prefer just black bean dip, omit the mango.
Related
Looking for other healthy dip recipes? Try these:
Pairing
These are my favorite dishes to serve with Mango and Black Bean Dip:
Reader Review
"Loved the black bean and mango dip. Had a delicious spicy and sweet taste!"
⭐⭐⭐⭐⭐
📖 Recipe
Black Bean Dip with Mango
Ingredients
- 1 can No Salt Added Black Beans drained and rinsed
- ¼ cup Salsa low sodium preferable
- 1 Lime juiced
- 1-2 teaspoon Hot Sauce to taste
- 1 teaspoon Cumin
- ½ teaspoon Garlic Powder
- ½ teaspoon Smoked Paprika
- 1 Mango peeled and cubed (about 2 cups)
- Chili powder, cayenne pepper, and/or fresh cilantro for garnish, as desired
Instructions
- Add all ingredients except mango to a food processor, and process until smooth. Add a little water, 1 tablespoon at a time if it seems too thick.
- Scoop onto a serving dish and spread it out to the edges. Rinse out food processor.
- Add the mango to the food processor, and process until smooth.
- Pour the mango puree onto the black bean dip, and spread it out not quite to the edge of the black bean dip.
- Sprinkle the top with a little cayenne pepper or chili powder, and garnish with cilantro, if desired.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
- Thoroughly wash all produce before cutting and using in this recipe - even when you aren't going to eat the skins
- Use cutting boards and knives that are thoroughly washed and sanitized, especially if they have been used for raw meat before
- Keep this black bean dip with mango cold at all times, and discard if out of refrigeration longer than 2 hours (or 1 hour in hot weather)
- Always provide a spoon for serving, rather than guests dipping directly into the bowl
Dianna Reynolds says
Loved the black bean and mango dip. Had a delicious spicy and sweet taste!
Try the recipe! You will love it!
Laura Yautz says
Thank you so much! I'm glad you loved it! 🙂
DIANNA REYNOLDS says
I have been waiting for this!! Thanks Laura!
Laura Yautz says
You got it! Hope you enjoy!