Zesty Black Bean and Hemp Dip
A quick, fiber-packed dip blending creamy black beans with nutty hemp seeds and bright lime juice. Served with crisp bell pepper scoops for a satisfying, energy-stabilizing snack.
Prep
5 min
Cook
0 min
Total
5 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
0 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Food processor · Mixing bowl · Knife and cutting board
Time saver
Batch prep: Multiply the dip ingredients by three or four and store in an airtight container in the fridge for up to 4 days for grab-and-go snacking.
Do these three things first
- 1Prep cup canned black beans (rinsed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 4 steps complete
Next: Combine the black beans
- 01
Combine the black beans
In a small bowl or mini food processor, combine the black beans, hemp seeds, water, olive oil, lime juice, cumin, garlic powder, and salt.
Tap card to mark done - 02
Mash with a fork for a chunky…
Mash with a fork for a chunky texture, or blend until smooth, adding another splash of water if needed to reach your preferred consistency.
Look for: smooth, adding another splash of water if needed to reach your preferred consistency
Tap card to mark done - 03
Transfer the black bean dip to a…
Transfer the black bean dip to a serving dish and top with the roasted pumpkin seeds for extra crunch.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Serve immediately alongside the bell pepper strips…
Serve immediately alongside the bell pepper strips for scooping.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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