Black Bean Corn Dip Hi Res

Black Bean, Cheddar, Tomato Dip

Indulge with confidence this party season! FLIK’s Wellness Team is bringing you four healthier dip recipes this December, perfect for any holiday party. We tested and tasted and we can promise – with flavors this delicious, you’ll be seeing the bottom of the bowl in no time. 

Our Black Bean, Cheddar, Tomato Dip is a healthier -- and dare I say more interesting -- version of traditional bean dip. We've added lots of extra veggies for color, crunch, and flavor. And as dietitians love to point out, more color variety means more nutrient density. Pair Black Bean, Cheddar, Tomato Dip with tortilla chips if you must, but it also pairs wonderfully with veggie crudite, such as bell pepper strips. 

Black Bean Corn Dip

Black Bean, Cheddar, Tomato Dip

Serving Size: 1/4 cup, Makes 7 servings


3 ounces dry black beans
1/4 teaspoon salt
2 tablespoons diced jalapeno peppers
3 tablespoons salsa
1/2 teaspoon cumin
1 teaspoon red pepper flakes
1/2 teaspoon chili powder
6 tablespoons shredded 2% cheddar cheese, divided
1/3 cup canned diced tomatoes
1/3 cup corn kernels
1/3 cup cherry tomato halves
1 teaspoon chopped scallions
1 teaspoon chopped cilantro
1 teaspoon lime juice


  1. Soak beans overnight. Cover beans in a pot with water and bring up to a simmer. Cook until tender. Drain.
  2. Preheat oven to 350 degrees F. 
  3. In a food processor, combine HALF of the cooked beans, salt, jalapenos, salsa, cumin, red pepper flakes, chili powder, and HALF the cheddar. Process until smooth.
  4. Stir in remaining cooked whole beans, diced tomatoes, and corn.
  5. Place mixture in a baking dish and top with remaining cheddar cheese. Bake until heated through and cheese is melted, about 15-20 minutes.
  6. In a small bowl, toss together tomato halves, green onion, cilantro, and lime juice. Just before serving, top bean dip with tomato salad.

Dietitian Note: Pair with vegetable crudité

Nutrition info per 1/4 cup serving: 75 calories, 2 g fat, 1 g saturated fat, 165 mg sodium, 11 g carbs, 2 g sugar, 3 g fiber, 3 g protein