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Southwestern Layered Bean Dip

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

  1. 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.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. 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