Easy Black Bean Dip

Easy Black Bean Dip

Yes, we all know what fiber does for us. It keeps us nice and normal so we can chug along with our day-to-day, but does all fiber work the same way?

Without making it too complex or scientific, there are two types of fiber to keep in mind: soluble and insoluble. Both are important in your diet.

Soluble vs Insoluble Fiber | Wake the Wolves

Soluble Fiber

Soluble fiber means it dissolves in water and becomes almost gel-like. Think of how oatmeal looks and feels when dissolved in water. This type of fiber slows down digestion, reduces cholesterol levels, and stabilizes your blood sugar.

Great examples are foods like:

  • oatmeal
  • beans
  • blueberries
  • lentils
  • oranges
  • oat bran
  • nuts

Insoluble Fiber

Insoluble Fiber means it does not dissolve in water and is responsible for increasing bulk in your intestines and preventing constipation.

Great examples are foods like:

  • leafy green veggies
  • broccoli
  • carrots
  • cabbage
  • nuts

Easy Black Bean Dip

To help increase your fiber intake daily, experiment with this Easy Black Bean dip. It calls for a cooked pot of black beans and a few zesty additions to make it flavorful and Mexican-inspired.

Black Bean Dip


2 cups cooked black beans (recipe here)
1 tablespoon olive oil
1 clove garlic, minced
½ cup red onion, chopped
¼ cup green onion, chopped
¼ cup cilantro, chopped
Juice from ½ a lemon
½ avocado, chopped
¼ cup raw goats milk feta cheese (or regular feta)
¼ teaspoon sea salt, plus more to taste
¼ teaspoon pepper

  1. In a large saucepan heat the 1 tablespoon of olive oil. Sauté onions, garlic, salt, and pepper until onions are slightly translucent.
  2. Add the black beans and reheat for 3-5 minutes.
  3. In a food processor, combine the sautéed black beans with the avocado, green onions, cilantro, avocado, raw goat milk feta, and lemon juice until smooth. Taste and add more salt if needed.
  4. Serve with a sprinkle of feta on top.

Yields ~2 cups

Kale. All Day. Err Day.

If you like this post, checkout more nutritious and healthy living tips in our latest interactive book, Kale. All Day. Err Day. It’s enhanced and interactive for a super fun, learning experience. It’s filled with a great story all about kale, how-to videos, and recipes for the busy and the hungry. Did we mention, it’s FREE…for a limited time. Hurry – check it out here. (New book coming late 2016…)


Kale. All Day. Err Day. | Wake the Wolves


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Written By


Stephanie Wong

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  • http://thehooteats.com Michelle

    Love black bean dip. Usually hummus gets all the love.

    • stephanie

      Haha nice! And you are right! Hummus and garbanzo beans, but never the good ol’ black beans.

  • http://www.besthealthever.net Masha

    I’m gonna try it right now! Kinda tired of hummus. This recipe looks so good and easy! 🙂