Southwest Three Bean Dip

Entreés, Recipes

Southwest Three-bean Dip | Nutrition Stripped

If you’re like me, you truly have no idea when the superbowl is unless your boyfriend mentions it in conversation of wanting to have all the guys over and “make food”. It’s not until then when my ears pop up and go “okay! As long as I make the food…and you all clean up” haha. For the past couple of years it’s been my mission to share a couple football and tailgating inspired recipes with a healthy spin; this year is just the same except this Southwest Three Bean Dip has been a long time favorite of mine and can/is enjoyed year round, but is particularly good for sharing it with lots of friends.

The new bean dip.

Bean dip is bean dip… or is it? I know, bean dip isn’t that sexy. It’s a recipe that’s been around for ages and pretty much consists of the same ingredients – beans and some type of oil, cheese, or fat to keep it together. My take on this was to use several of my favorite fiber and protein rich beans mixed with heaps of fresh cilantro, tomatoes, vitamin B rich nutritional yeast, mineral rich maca powder, and warming spices like cumin, cinnamon, and cayenne to share some new light on this classic. I use a very unique ingredient for this bean dip, being maca powder. Maca powder is one of my favorite “superfoods” to incorporate- it has a very earthy, nutty, slightly sweet flavor to it and packs minerals like iron, copper, potassium, calcium, magnesium, and B vitamins!

As much as I love enjoying dips of all kinds with baked tortilla chips, I know how I am around chips and it’s easy for me to overeat them – they’re so good! Therefore, my go-to transport system for this bean dip is to slice cucumbers, carrots, and zucchini on a diagonal, slice red bell peppers in thick strips, cut celery sticks, and endive leaves. All of these veggie options are not only lower in calories and carbohydrates, but are more filling, are water and fiber rich, and friendlier on your digestion and waistline.

Southwest Three-bean Dip | Nutrition Stripped Southwest Three-bean Dip | Nutrition StrippedSouthwest Three-bean Dip | Nutrition Stripped

I recommend adjusting the seasonings to taste, I prefer it to be very spicy and hot by adding more cayenne than this recipe calls for, but feel free to use your preference. It’s also beautiful to present this with fresh cilantro on the side, diced tomatoes, red onion, and slices of fresh avocado. Who says “football” food doesn’t look pretty?

Southwest Three-bean Dip | Nutrition Stripped

5.0 from 3 reviews
Southwest Three Bean Dip
Recipe type: side
Prep time: 
Total time: 
A creamy three bean dip using chickpeas, black beans, and kidney beans with southwestern spices and the superfood maca. GF VGN
  • 1 cup chickpeas
  • 1 cup black beans
  • ½ cup kidney beans
  • ½ cup fresh cilantro
  • 2 tablespoons nutritional yeast
  • 2 tomatoes, diced
  • ½ red onion, diced
  • 2 cloves of garlic, minced
  • 2 teaspoons Organic Burst maca
  • 1 teaspoon cumin
  • ½ teaspoon cayenne pepper (adjust to taste)
  • dash of cinnamon
  • black pepper to taste
  • sea salt to taste
  1. If using canned beans, rinse thoroughly. Combine all the beans, tomatoes, garlic, and spices in a food processor. Pulse until combined.
  2. In a large mixing bowl, pour the pureed beans into the bowl with the remaining ingredients. Stir with a spoon until mixed.
  3. Adjust seasonings to taste.
this recipe was originally developed for my good friends at Organic Burst

Purchase maca powder here.

Southwest Three-bean Dip | Nutrition Stripped

I hope you and your friends enjoy this as well- give it a try, I promise you’ll never think bean dip is boring again.

xx McKel

Share your thoughts

  • Christina

    Hello! Where do you get your nutritional yeast, and what brand do you use?

    Thank you!

  • Superbowl time always escapes me too, until someone mentions hosting a party and bringing snacks. I can’t wait to try out your dip and I love that you’ve added maca powder! This sounds so hearty and delicious!

  • Kelsea

    This looks so awesome!! Totally making it for the Super Bowl (I’m in the same boat as you BTW – I only like it because it means I get to cook for people! Haha.)

    Is the maca powder for flavor, or more for nutritional purposes?

    • Hahaha totally! Hope you like it! The maca is for nutrition but it does give it a nice little smoky flavor xx M

  • Grace

    I’m trying this out!!! I make one with sundries tomato, parsley and black beans super yum! I just love that you used maca. I will definitely try this. Thank you

  • I am obsessing over the idea of maca in this dip! I also use maca in sweet recipes but never thought to whip it up with veggies and beans. Definitely trying this!

  • I didn’t think it was possible for bean dip to be sexy, but you managed to do it! This looks incredible, and I am kicking myself for never using maca in a savory recipe before.

  • What a great idea! You are so creative with your recipes. I would have never thought to add maca to a bean dip. This sounds so good 🙂

  • Jarom

    Thank you for this amazing recipe. My wife and I made it for a party with our friends; and it wonderfully. The different flavours blended together perfectly. It did take a little bit to find the maca powder; but well worth the hunt.

  • Great recipe, McKel. Looks incredibly healthy, and yet, with the additional spicy ingredients, nutrition hasn’t come at the expense of flavour. Loving the inclusion of cinnamon as well – what a mash-up of metabolism boosting foods. I recently wrote an article on baobab powder, which can be read here – – could potentially add it to the dip, considering it’s amazing nutritional values. Just wondered what your thoughts were on the new superfood, as it sounds too good to be true. Thanks!

    • Thank you for your your kinds! Yes you can totally add in baobab from Organic Burst here as well 😉

  • Carolyn McEvoy

    For the record – I’m about as girly as a woman can get and I ALWAYS know when the Super Bowl is. A lot of women do. I also know when the NHL playoffs are. Thanks for this delicious sounding recipe, I’m printing it to give it a whirl this weekend.

  • nicole dziedzic

    Wow loving all these yummy ingredients, i have not had a homemade bean dip in quite some time, perfect for those fresh veggies, tortillas, and even pretzels.

  • Jessica T.

    This looks delicious – such good flavors all combined into one dip! I’ll have to try this soon.

  • Marsha A

    Love bean dip!

  • Mason

    When bean dip and hummus collide! Great recipe!

  • Kim

    Tastes good, looks nothing like in your picture though.


See what wellness looks like #IRL

follow @nutritionstripped

Looking for something? Let's find it!

Terms & Conditions

Photography, recipe, and content Policy

All content is copyright of Nutrition Stripped and shall not be copied, replicated, or duplicated. Please be courteous, respectful, and refrain from using it as your own. You may share a recipe or image only by contacting, referring, or directly linking back to Nutrition Stripped.

Photography and Recipe Policy 
We’re extremely flattered when asked to publish NS photography on a website or blog. We ask that if you’d like to share a recipe, photography, or content, you must get permission from the team first. Please keep in mind that all written content, photography, recipes, and general writing are copyrighted materials which have been a labor of love in the production of and have worked very hard to produce it.

Nutrition Stripped policy is as follows if you want to do the following:
To promote a recipe or photograph from my site You may post one photo as long as you give a direct link back to the post where you found the photograph/material including in the content a mention of McKel Hill, MS, RD from Nutrition Stripped. You may not republish the recipe itself. To use my photography for promotion other than sharing my original works you must request permission beforehand, a simple email will do. You may not republish my recipe or multiple recipes without direct permission. We occasionally allow other websites to post my recipes; which is decided at my discretion on a case-by-case basis and mostly with those we have an agreement with for example with my blog writing contributions. Please uphold the standards of the U.S. copyright laws for recipes and mycopyright policy.


Nutrition Stripped © 2016

Privacy Policy

Personal identification information
We may collect personal identification information from Users in a variety of ways, including, but not limited to, when Users visit our site, subscribe to the newsletter, and in connection with other activities, services, features or resources we make available on our Site. Users may be asked for, as appropriate, name, email address. Users may, however, visit our Site anonymously. We will collect personal identification information from Users only if they voluntarily submit such information to us. Users can always refuse to supply personally identification information, except that it may prevent them from engaging in certain Site related activities.

Non-personal identification information
We may collect non-personal identification information about Users whenever they interact with our Site. Non-personal identification information may include the browser name, the type of computer and technical information about Users means of connection to our Site, such as the operating system and the Internet service providers utilized and other similar information.

Web browser cookies
Our Site may use “cookies” to enhance User experience. User’s web browser places cookies on their hard drive for record-keeping purposes and sometimes to track information about them. User may choose to set their web browser to refuse cookies, or to alert you when cookies are being sent. If they do so, note that some parts of the Site may not function properly.

How we use collected information
Nutrition Stripped may collect and use Users personal information for the following purposes: To improve customer service, information you provide helps us respond to your customer service requests and support needs more efficiently. To personalize user experience, we may use information in the aggregate to understand how our Users as a group use the services and resources provided on our Site. To improve our Site, we may use feedback you provide to improve our products and services. To run a promotion, contest, survey or other Site feature. To send Users information they agreed to receive about topics we think will be of interest to them. To send periodic emails, we may use the email address to respond to their inquiries, questions, and/or other requests. If User decides to opt-in to our mailing list, they will receive emails that may include company news, updates, related product or service information, etc. If at any time the User would like to unsubscribe from receiving future emails, we include detailed unsubscribe instructions at the bottom of each email.

How we protect your information
We adopt appropriate data collection, storage and processing practices and security measures to protect against unauthorized access, alteration, disclosure or destruction of your personal information, username, password, transaction information and data stored on our Site. Sensitive and private data exchange between the Site and its Users happens over a SSL secured communication channel and is encrypted and protected with digital signatures.

Sharing your personal information
We do not sell, trade, or rent Users personal identification information to others. We may share generic aggregated demographic information not linked to any personal identification information regarding visitors and users with our business partners, trusted affiliates and advertisers for the purposes outlined above. We may use third party service providers to help us operate our business and the Site or administer activities on our behalf, such as sending out newsletters or surveys. We may share your information with these third parties for those limited purposes provided that you have given us your permission.

Changes to this privacy policy
Nutrition Stripped has the discretion to update this privacy policy at any time. When we do, we will revise the updated date at the bottom of this page and send you an email. We encourage Users to frequently check this page for any changes to stay informed about how we are helping to protect the personal information we collect. You acknowledge and agree that it is your responsibility to review this privacy policy periodically and become aware of modifications.

Third party links
Occasionally, at our discretion, we may include or offer third party products or services on our website. These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

By using this Site, you signify your acceptance of this policy and terms of service. If you do not agree to this policy, please do not use our Site. Your continued use of the Site following the posting of changes to this policy will be deemed your acceptance of those changes. Privacy policy created by last modified on 7/31/13

We allow third party companies to serve ads and/or collect certain anonymous information when you visit our Web site.  These companies may use non-personally identifiable information (e.g. click stream information, browser type, time and date, subject of advertisements clicked or scrolled over) during your visits to this and other Web sites in order to provide advertisements about goods and services likely to be of greater interest to you.  These companies typically use a cookie or third party web beacon to collect this information.  To learn more about this behavioral advertising practice visit the NAI at To opt-out of this type of advertising, you can visit

Disclosure Policy

Nutrition Stripped works with brands all over the globe that we can stand behind and that we know you’ll love too! Companies and brands will send me products to try or develop recipes with. Whenever I review or refer to a product that was provided to me, I will make it clear in the post, otherwise it is a product that I have purchased and will not necessarily mention in that post. 

Disclosure Policy
This policy is valid starting from 16 June 2013. This blog is a personal blog written and edited by Nutrition Stripped. For questions about this blog, please contact Support [at] nutritirionstripped [dot] com.

This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation. This blog abides by word of mouth marketing standards. We believe in honesty of relationship, opinion and identity. The compensation received may influence the advertising content, topics or posts made in this blog. That content, advertising space or post will be clearly identified as paid or sponsored content.

While this blog may be compensated for a review of a product or service, such compensation will never have an effect on the honest opinion that I present on this blog. If we claim or appear to be experts on a certain topic or product or service area, we will only endorse products or services that we believe, based on our expertise, are worthy of such endorsement. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer or provider. This blog does contain content which might present a conflict of interest. This content will always be identified.

Questions? Please e-mail Support [at] nutritionstripped [dot] com or refer to the FTC’s ruling on blogger disclosure: FTC Rules on Sponsored Conversations

Release of Liability
Any item promoted/advertised/sponsored on this site that you choose to partake in is your decision and I am not liable for any problems that arise including, but not limited to: not receiving products, receiving broken or damaged goods, seeing an item you bought go on sale after you buy it, technical difficulties with sites that I link to. Furthermore, any information you submit to any external site is at your own risk.

Affiliate Discretion Notice

Nutrition Stripped is a participant of several affiliate programs which is designed to provide a means for sites to earn advertising fees by advertising and linking directly to sources that Nutrition Stripped genuinely likes. If you click on any of those links, which are known as “affiliate links”, and make a purchase within a certain time frame, I’ll get a small commission. The commission is paid by the third parties, not by you! Affiliate links and resources earned help support my efforts here at Nutrition Stripped, thank you!

Need help? Support

T-shirt Size Chart

Size US Sizes UK Sizes AUS Sizes
Small (S) 2-4 32-34 6-8
Medium (M) 6-10 36-40 9-13
Large (L) 10-14 40-44 13-17


No worries, just shoot us a quick email at [email protected] with SHOP in the subject and let us know what size you’re looking for and we’ll set you up!

Avocado Love t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The boxy crop tee doesn’t show the tummy, just slightly when you raise your hands.

Matcha Matcha Matcha t-shirt is made with a durable 100% cotton blend. It runs a bit on the larger side, but shrinks an entire size due to the cotton.

Kale Made Me Do It t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves are purposefully a little loose, hanging off the shoulders giving room to move.

Good Food Good Vibes t-shirt is made with super soft blend of 65% poly 35% viscose; it’s lightweight, flowy, hangs off the body and runs true to size. The sleeves have a deep scoop showing your side body more than a normal tank, great to show off a touch of your sports bra, lacy bra, or any tank underneath.

Each t-shirt is individually hand screen printed here in Nashville, TN by our friends Grand Palace Printing. Each design is printed multiple times to ensure quality color. A lot of love goes into making every single t-shirt, here’s how to take care of it when it gets to you:

+ Wash cold
+ Line dry or lay flat to dry to retain best color and size

Shop Support

Have questions about your order? Exchanges/returns, or just to share a testimonial of your experience with Nutrition Stripped? We’re happy to help answer any and all questions you might have. Please email us at [email protected].

Follow me on Snapchat

Send this to friend