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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight High Fiber Low Calorie Low Carb Low Cholesterol Low Sodium

Serves Prep Time Total Time
12 20 min 20 min

Directions

Ingredients

  • 1 16-ounce c nonfat refried beans, preferably “spicy”
  • 1 15-ounce c black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)

Cooking Instruction

Step 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.

Step 2

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

Step 3

Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).


Nutrition

  • Serving: Per serving
  • Calories: 146
  • Carbohydrates: 15g
  • Fat: 7g
  • Protein: 7g
  • Dietary Fiber: 5g
  • Saturated Fat: 3g
  • Monounsaturated Fat: 3g
  • Cholesterol: 12mg
  • Potassium: 164mg
  • Sodium: 288mg
  • Exchanges: 1 starch, 1 very lean meat, 1 fat
  • Carbohydrate Servings: 1/2