Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Category: Appetizers, Diabetes-Friendly, Heart-Smart

Creamy Black Bean Stack Dip

With this no-bake, colorful recipe, you'll never toil over the perfect potluck dish again!

Creamy Black Bean Stack Dip


  • 1 can (15 oz/ 443 mL) black beans, rinsed and drained
  • 1/2 cup mild or medium picante sauce 125 mL
  • 3 Tbsp fresh lime juice 45 mL
  • 2 Tbsp canola oil 30 mL
  • 1 Tbsp chopped fresh cilantro leaves, plus sprig for garnish 15 mL
  • 1 medium clove garlic, peeled
  • 1/2 tsp ground cumin 2 mL
  • 3/4 cup fat-free sour cream 175 mL
  • 1 ripe medium avocado, peeled, seeded, and diced
  • 1 medium tomato, seeded and diced
  • 1 can (2.25 oz/ 64 g) sliced ripe olives, drained
  • 1 Tbsp fresh lime juice 15 mL
  • fresh vegetables, sliced for dipping


  • 1. Combine beans, picante sauce, lime juice, canola oil, cilantro, garlic, and cumin in a blender or small food processor, secure lid, and puree until smooth. Place mixture in 9 inch pie pan and spread evenly over all using the back of a spoon. Top with remaining ingredients in the order listed.
  • 2. Serve with variety of fresh vegetables for dipping, such as sliced cucumber, yellow squash, and bell pepper. Garnish dip with sprig of cilantro.
  • Tip: Adding the lime juice at the end prevents the avocado from discoloring.


16 servings

serving size

1/3 cup (75 mL)

nutritional analysis

Per Serving

Total Fat4.5 g
Saturated Fat0 g
Cholesterol0 mg
Carbohydrates10 g
Fiber3 g
Sugars1 g
Protein3 g
Sodium75 mg
Potassium161 mg