Name: Loaded Black Bean Dip
Prep time: 20 min
Cook time: 5 min
Total time: 25 min
Ingredients: 1 (15 ounce) can reduced-sodium refried black beans; 1 tablespoon lime juice; 1 clove garlic, grated; 0.5 teaspoon chili powder; 0.5 teaspoon ground cumin; 0.125 teaspoon salt; 1 medium avocado, diced; 0.5 cup finely chopped tomato; 0.25 cup finely chopped red onion; 0.25 cup crumbled cotija cheese or queso fresco; 2 tablespoons diced pickled jalapeño; 2 tablespoons chopped fresh cilantro

Loaded Black Bean Dip

5.0

(4)

4 Reviews

This is 7-layer black bean dip simplified: just heat and season refried beans, then top with fresh vegetables for a texturally exciting dip.

Devon O'Brien

Updated on April 16, 2020

Reviewed by Dietitian

Breana Lai Killeen, M.P.H., RD

loaded black bean dip in a white bowl served with tortilla chips

Prep Time:

20 mins

Cook Time:

5 mins

Total Time:

25 mins

Servings:

Yield:

1 cups

Nutrition Profile:

Diabetes Appropriate Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Fat Low Sodium Low-Calorie

Jump to Nutrition Facts

How to Serve Loaded Black Bean Dip

Serve the dip with homemade baked tortilla chips or air-fryer tortilla chips and raw veggies like sliced bell peppers and cucumbers. Spread the dip on tostadas and top with charred vegetables, add them to wraps with greens or make tortas with shredded cabbage on crusty bread for easy vegetarian weeknight meals.

Additional reporting by Jan Valdez

Ingredients

1 (15 ounce) can reduced-sodium refried black beans
1 tablespoon lime juice
1 clove garlic, grated
½ teaspoon chili powder
½ teaspoon ground cumin
⅛ teaspoon salt
1 medium avocado, diced
½ cup finely chopped tomato
¼ cup finely chopped red onion
¼ cup crumbled cotija cheese or queso fresco
2 tablespoons diced pickled jalapeño
2 tablespoons chopped fresh cilantro

Directions

Combine beans, lime juice, garlic, chili powder, cumin and salt in a shallow bowl. Microwave on High until heated through, about 1 minute. Spread the mixture into an even layer and top with avocado, tomato, onion, cheese, pickled jalapeño and cilantro.

To make ahead

Cover and refrigerate for up to 3 hours.

Nutrition Facts (per serving)

58	Calories
3g	Fat
6g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 18
Calories 58
% Daily Value *
Total Carbohydrate 6g	2%
Dietary Fiber 2g	8%
Total Sugars 1g
Protein 2g	5%
Total Fat 3g	4%
Saturated Fat 1g	3%
Cholesterol 2mg	1%
Vitamin A 139IU	3%
Vitamin C 3mg	4%
Folate 12mcg	3%
Sodium 107mg	5%
Calcium 25mg	2%
Iron 1mg	3%
Magnesium 5mg	1%
Potassium 82mg	2%

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.