Name: Southwestern Layered Bean Dip
Cook time: 20 min
Total time: 20 min
Ingredients: 1 16-ounce can nonfat refried beans, preferably “spicy”; 1 15-ounce can black beans, rinsed; 4 scallions, sliced; 0.5 cup prepared salsa; 0.5 teaspoon ground cumin; 0.5 teaspoon chili powder; 0.25 cup pickled jalape&#241;o slices, chopped; 1 cup shredded Monterey Jack, or Cheddar cheese; 0.5 cup reduced-fat sour cream; 1.5 cups chopped romaine lettuce; 1 medium tomato, chopped; 1 medium avocado, chopped; 1/4 cup canned sliced black olives, (optional)

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

20 mins

Total Time:

20 mins

Servings:

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.

Nutrition Facts (per serving)

145	Calories
7g	Fat
15g	Carbs
7g	Protein

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.