Southwestern Layered Bean Dip

Rating: 4.43 stars
21 Ratings
  • 5 star values: 11
  • 4 star values: 8
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, January/February 2007

Gallery

Read the full recipe after the video.

Recipe Summary

total:
20 mins
Servings:
12
Nutrition Profile:
Low Carbohydrate
High Fiber
Gluten-Free
Vegetarian
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapenos in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.

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  • 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

Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Nutrition Facts

Serving Size: 1/2 cup
Per Serving:
145 calories; protein 7.4g; carbohydrates 15.2g; dietary fiber 5.2g; sugars 1.9g; fat 6.7g; saturated fat 2.9g; cholesterol 12.3mg; vitamin a iu 863.7IU; vitamin c 5.2mg; folate 43.1mcg; calcium 120.1mg; iron 1.6mg; magnesium 13.1mg; potassium 254.6mg; sodium 331.9mg; thiamin 0.1mg.
Exchanges:

1 starch, 1 lean meat, 1 fat
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Reviews (21)

Read More Reviews
21 Ratings
  • 5 star values: 11
  • 4 star values: 8
  • 3 star values: 2
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
pima
Rating: 5 stars
10/29/2011
Delicious I used the fat free sour cream and left off the avocados to decrease the fat content (a medium avocado has 31 grams of fat!--albeit 'good' fat). It was a complete hit. Read More
HealthyGEO
Rating: 4 stars
05/02/2013
Made a huge dip. Healthy and substantial! I made this and brought it with me to a dinner party of 8 people as an appetizer. It was a big hit! I used low fat sour cream and low fat cheddar cheese. Nobody knew the difference. It was a very large dip and I ended up with plenty of leftovers which were perfect for fajitas the next day! Next time I will make it a little more spicy. I added more cheese than what was recommended. I also didn't find black beans so I used a can of mixed beans. Ripe avocados were key! Delicious! Pros: Healthy great taste filling Read More
EatingWell User
Rating: 3 stars
05/29/2012
Good healthy appetizer Nice presentation. No way would this serve 12. Also I would omit the romaine. Pros: Pretty easy to prepare and can be prepared ahead. Cons: Needs more flavor. Spicy beans would be a good addition. Read More
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EatingWell User
Rating: 5 stars
10/30/2011
Made this for our family Super Bowl party. Super yummy! My tweaks were (1) not using prepared salsa (I just added a couple tomatoes 1/2 red onion 3 Tbsp Cilantro 1 lg. clove garlic minced and juice of 1 lime) and (2) we're not into "spicy" so we did not use jalapenos and I only used 1/4 tsp chili powder and upped the cumin to 3/4 tsp. My entire family loved it!!! Read More
EatingWell User
Rating: 5 stars
10/30/2011
The only bad thing about this dip was that because it was heated and had dairy I didn't dare eat the leftovers after it sat out for the whole Superbowl. Next time I need to move things into the fridge sooner so we can enjoy this dip twice because it's so delicious! Read More
EatingWell User
Rating: 4 stars
01/29/2013
I use Dannon Plain Yogurt & love it. If you want it thicker you can strain it in the fridge over night. I used to use plain old muslim that I had washed with bleach and then rinsed in vinegar to strain yogurt to make it thicker. I do not get to eat this great every day so I am not worried about it. I prefer yogurt to fat free stuff because they always put other icky stuff in to make it stay creamy & thick.... ugh go for the fat just once is what I say. Grinning now so don't beat me up. Read More
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kris.chang@gmail.com
Rating: 5 stars
10/29/2011
I absolutely agree about the unrealistic portion size. The dip was delicious but 7 grams of fat per half a cup is still not what I would call a "low-fat" snack. But.. DELICIOUS!:) Read More
EatingWell User
Rating: 4 stars
01/15/2014
Healthy Fat Most of the fat content is from the avocado which is very healthy! Read More
Cindy
Rating: 5 stars
07/24/2017
Very easy to make and very tasty. Zapped the bean mixture & cheese and spread the sour cream the night before. Prior to serving time spread the shredded lettuce and chopped tomato and avocado then popped back into the fridge until time to eat. Really good. Read More
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