Southwestern Layered Bean Dip


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.

Cook Time:
20 mins
Total Time:
20 mins
6 cups


  • 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)


  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 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.

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