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Southwestern Layered Bean Dip
Southwestern Layered Bean Dip
21 Reviews
From: EatingWell Magazine, January/February 2007
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.
- By: EatingWell Test Kitchen
Ingredients 12 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
- 1 16-ounce can nonfat refried beans, preferably “spicy”
- 1 15-ounce can black beans, rinsed
- 4 scallions, sliced
- ½ cup prepared salsa
- ½ teaspoon ground cumin
- ½ teaspoon chili powder
- ¼ cup pickled jalapeño slices, chopped
- 1 cup shredded Monterey Jack, or Cheddar cheese
- ½ cup reduced-fat sour cream
- 1½ cups chopped romaine lettuce
- 1 medium tomato, chopped
- 1 medium avocado, chopped
- ¼ cup canned sliced black olives, (optional)
Preparation
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Active
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Ready In
- 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.
- 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).
- Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
- Serving size: ½ cup
- Per serving: 145 calories; 7 g fat(3 g sat); 5 g fiber; 15 g carbohydrates; 7 g protein; 43 mcg folate; 12 mg cholesterol; 2 g sugars; 0 g added sugars; 864 IU vitamin A; 5 mg vitamin C; 120 mg calcium; 2 mg iron; 332 mg sodium; 255 mg potassium
- Carbohydrate Servings: 1
- Exchanges: 1 starch, 1 lean meat, 1 fat
Reviews 21
July 24, 2017
By: Cindy
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.
May 24, 2017
By: Lynnefair
I made a pizza with this recipe:
I mixed the first 6 ingredients and microwaved. I put a flatbread in the toaster oven to crisp. When crisp, I put ½ cup of the bean mixture over the flatbread, sprinkled with cheese and added my preferred toppings; today they were jalepenos, avocado, and cilantro.
It was delicious and I used Joseph's Multi-grain Flatbreat that had only 100 calories for the whole thing. Filling and calorie friendly if you tailor the toppings to your dietary budget!
April 30, 2017
By: mirmermur
HUGE volume! This is so tasty though! I didn't have enough space in the dish for lettuce (as I saw someone else commented that it was not necessary). I had olives but totally forgot to add them. So I still have a can of olives I can use for something else. Great snack, my friends loved it, and I left them with the leftovers as they said it would be good inside of a burrito. :)
February 04, 2015
By: halfnelson47
Vegan Version; I make dry beans in slow cooker as I like to add my own seasoning and veggies, no fat added! I add the cheese to the warm beans before I mash them.
I use Diya cheeses, Tofutti cream cheese and Better Than sour cream.
Even my non vegan friends love this!
February 03, 2015
By: EatingWell User
Great bean dip!
I made this for Super Bowl Sunday and it was great! It was so easy to throw together and only took a few minutes. My only problem was that I made the whole recipe for two people, so I had a ton leftover. And by the time we were done with it, the juice from the diced tomatoes made everything runny and the avocados turned brown, so leftover were not an option. But my fault for making the whole thing.
I would definitely make this again for a larger crowd!
Pros: Quick, easy
Cons: NULL
February 01, 2015
By: EatingWell User
Delicious and healthier!
Just substitute 0% plain greek yogurt for the sour cream and this dish is healthy, delicious and vegetarian friendly. Will be making this more than once!
January 15, 2014
By: EatingWell User
Healthy Fat
Most of the fat content is from the avocado, which is very healthy!
May 02, 2013
By: HealthyGEO
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
January 29, 2013
By: EatingWell User
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.
