Southwestern Layered Bean Dip

Southwestern Layered Bean Dip

18 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.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can 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)

Preparation

  • Active

  • Ready In

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

Nutrition information

  • Serving size: 1/2 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
  • Nutrition Bonus: Vitamin A (17% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 starch, 1 lean meat, 1 fat

Reviews 18

February 04, 2015
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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
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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
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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
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By: EatingWell User
Healthy Fat Most of the fat content is from the avocado, which is very healthy!
May 02, 2013
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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
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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.
January 23, 2013
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By: EatingWell User
Great Dip for any party Some people are saying this dip isnt healthy enough but there are ways to make it better. I sub Nonfat Greet Yogurt for the Sour Cream and use a reduced fat cheese. As for the other toppings, I put a 15 calorie/serving salsa, lettuce, avocado and any other toppings on the side so that people can add what they want to their plates. Also take corn tortillas and cut into triangles, toss in 1 Tbsp canola oil and place in a single layer on a baking sheet and bake them @ 400 degrees for about 10min or until crisp and golden brown. Not only are the homemade chips better for you..they taste a lot better than the bags at the store! I also like to serve it with Veggie Sticks. Pros: Lots of healthy options to sub and swap
May 29, 2012
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By: EatingWell User
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.
February 04, 2012
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By: EatingWell User
Great Snack You have to think that somewhere else this would be at least 500 calories. And fat is not your enemy people. You need fat in small quantities. And I believe 1/2 cup is appropriate because you have to consider that most people have about half a dozen dishes for their superbowl parties. If you are picking into a buffet you need to keep to smaller serving sizes to keep the waist line in check. Pros: Low Calorie, Low fat Cons: Refried Beans not the best for you