Southwestern Layered Bean Dip
Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex layered dip. We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.
Servings
12 servings, about 1/2 cup each
Prep Time
20 minutes
Total Time
20 minutes
Ingredients
- 116-ounce can nonfat refried beans, preferably “spicy”
- 115-ounce can black beans, rinsed
- 4scallions, sliced
- 1/2cup prepared salsa
- 1/2teaspoon ground cumin
- 1/2teaspoon chili powder
- 1/4cup pickled jalapeño slices, chopped
- 1cup shredded Monterey Jack or Cheddar cheese
- 1/2cup reduced-fat sour cream
- 1 1/2cups chopped romaine lettuce
- 1medium tomato, chopped
- 1medium avocado, chopped
- 1/4cup canned sliced black olives (optional)
Instructions
- Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
- Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
- Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).
Tips
Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Nutrition Facts
Per serving (recipe makes 12 servings, about 1/2 cup each)
| Calories | 146kcal |
|---|---|
| Carbohydrate Total | 15g |
| Total Sugars | 2g |
| Added Sugars | 0g |
| Fiber | 5g |
| Total Fat | 7g |
| Saturated Fat | 3g |
| Mono Saturated Fat | 3g |
| Cholesterol | 12mg |
| Sodium | 289mg |
| Protein | 7g |
| Potassium | 224mg |
| Calcium | 117mg |
| Folate | 43mcg |
| Vitamin E | 1mg |
| Zinc | 1mg |
| Vitamin B3 | 1mg |
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