Healthy Recipes Healthy Appetizer Recipes Dip & Spread Recipes Southwestern Layered Bean Dip 4.6 (9) 9 Reviews Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex-inspired 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 EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 20 mins Total Time: 20 mins Servings: 12 Yield: 6 cups Nutrition Profile: Gluten-Free High Fiber Low Added Sugars Low Carbohydrate Vegetarian Jump to Nutrition Facts Ingredients 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 1 ½ cups chopped romaine lettuce 1 medium tomato, chopped 1 medium avocado, chopped 1/4 cup canned sliced black olives, (optional) 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. 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. Rate it Print Nutrition Facts (per serving) 145 Calories 7g Fat 15g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size 1/2 cup Calories 145 % Daily Value * Total Carbohydrate 15g 6% Dietary Fiber 5g 19% Total Sugars 2g Protein 7g 15% Total Fat 7g 9% Saturated Fat 3g 15% Cholesterol 12mg 4% Vitamin A 864IU 17% Vitamin C 5mg 6% Folate 43mcg 11% Sodium 332mg 14% Calcium 120mg 9% Iron 2mg 9% Magnesium 13mg 3% Potassium 255mg 5% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved