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Dinner, High Protein Vegan Recipes, Lunch -

Black Bean Veggie Dippers Recipe | Vegan, GF

3 black bean veggie dippers on a grey wooden tray with a pot of salsa

It’s no secret that I love a nuggets/ veggie dippers recipe – I’ve already got quite a few of these recipes, the most recent being my kale nuggets recipe. This one, however, I think is the best. It’s got the most variety in flavours and contains a wider variety of vegetables so it’s got a wider range of vitamins and minerals. They’re versatile in what you can do with them, from dipping them, snacking, putting them in a pitta/ burger. Parents out there, they’re an easy way to hide veg from your kids and it’s easy to make them more or less spicy depending on your personal preferences.  

Iron sources 

Black beans are the base of this that are holding it all together, which are the main source of iron. I used lentil flour which is another source and they contain salsa which provides a little bit from the tomatoes too.  

Overall, this recipe contains 5.6mg of iron per serving (based on a six dipper serving) which is 38% of the RDA of iron for women aged 18-50. Of that 5.6mg, 2.6mg comes from the black beans and 1.8mg comes from the lentil flour.  

Nutritional Information  

Per half a recipe, these dippers provide 25g of protein, 19g of fibre, over 100% of your required daily intake of vitamins A and C, as well as over 50% of your daily B6. They also contain less than 5g of fat per serving.  

Black Bean Veggie Dippers Recipe 

 A healthy flavourful black bean dippers recipe. Full of vegetables, high iron and high protein recipe that’s still family friendly.  

veggie dippers on a grey wooden tray

Ingredient choices  

Obviously, this recipe is part of my high iron recipe series so the main ingredients are chosen for their iron content, which is why I opted to use lentil flour. If that’s not something you want to use/ can’t source, you can sub the lentils for oats, but that will reduce the iron content.  

When it comes to the salsa, you’re better off buying a cheaper jar of salsa rather than a fresher/ chunkier one. The breadcrumbs will stick better if you opt for a slightly runnier option.  

This recipe is gluten free, dairy free, soy free, nut free and vegan.

3 black bean veggie dippers on a grey wooden tray with a pot of salsa
4.75 from 4 votes
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Black Bean Dippers Recipe

A healthy flavourful black bean dippers recipe. Full of vegetables, high iron and high protein recipe that’s still family friendly.
Course Appetizer, Main Course, Side Dish
Cuisine Mexican
Keyword black bean dippers recipe, high iron vegan recipe, Vegan Nuggets Recipe, veggie dippers recipe
Prep Time 12 minutes
Cook Time 25 minutes
Total Time 37 minutes
Servings 2
Calories 502 kcal

Ingredients

  • 1 can black beans drained and rinsed
  • 1 medium pepper diced
  • 1 small red onion diced
  • ½ cup sweetcorn
  • ¼ cup lentil flour
  • 2 tsp hot paprika
  • 1 tsp ground cumin
  • 2 cloves garlic diced
  • Generous amount black pepper
  • 1 tub salsa
  • 1 cup gluten free breadcrumbs

Instructions

  1. Preheat oven to 180°c and place the breadcrumbs on a baking tray with some black pepper and a pinch of salt and cook for 5-7 minutes until the breadcrumbs are slightly golden. Set aside while you make the dipper filling.

  2. While the breadcrumbs are cooking, heat a small frying pan on a low to medium heat and add the diced onion, pepper and garlic and cook for about 5 minutes.
  3. Then add all of the ingredients from the pan, the black beans, 1 tbsp of salsa and the lentil flour food processor and pulse a few times until fully combined, but still slightly chunky. Add the sweetcorn and pulse another few times to mix.

  4. For best results, rerigerate the mix for 25-30 minutes to set and firm before shaping them into dippers. This will make the texture easier to work with. No time for that? No problem, move on to the next step but you may need a little more flour, and dust your hands before moving on.

  5. Once combined, separate into 12 equal size portions and shape into large nugget/ dipper shapes with your hands.
  6. Add approximately half a tub of salsa to a ramakin
  7. Dip your nuggets into the salsa, then press and roll them in the breadcrumbs until fully coated.
  8. Place on a non-stick tray and repeat until all nuggets are coated. Cook on the middle shelf of the oven for 25 minutes.

Serve and enjoy!

Do you guys like nuggets/ veggie dippers recipes like these? How would you serve them?  

Until next time, 

Sophie 

27

Comments

  1. These look really good, I don’t know why I hadn’t thought about dipping veggie nuggets/dippers into a salsa before but now I’m super tempted to try it! These are great for a healthy alternative to nuggets though, one for me to save and try – thanks for sharing 🙂

    Chloe xx
    http://www.chloechats.com

    Reply

  5. 5 stars
    I would like to try Black Bean Veggie Dippers for lunch. They look like big meatballs to me but I know they are healthier and packed with high iron and protein.

    Reply

  9. Sounds delicious! I love your recipes xo They are perfect for someone like me who cannot eat a lot of protein for health reasons.

    Reply

  22. These look so delicious! I’m vegetarian and I’m always looking for new recipes to try, so these look amazing! Thanks for sharing! 🙂

    melissakacar.blogspot.com

    Reply

  25. Hi there. Hope you don’t mind the new post on an old thread. I’m wondering if the can of black beans should be drained before mixing everything together? Also, can these be made ahead of time, frozen and re-heated? My little one has a lot of food sensitivities and we’re having to create our own make-ahead meals from scratch. I think this could be a good one since it has all the right flavors and nutrients!

    Reply

    • Hello, all questions are welcome! Yes, they should be drained first (going to go back in and edit that for clarity now). And I’ve never tried to freeze them myself, but don’t see any reason why they couldn’t be frozen and reheated like any other nugget/ dipper you’d find in a supermarket. 15-20 minutes should do the trick. I hope they like them!

      Reply

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