Healthy Recipes Healthy Appetizer Recipes Dip & Spread Recipes Taco Dip Be the first to rate & review! Here we lighten up classic 7-layer dip by using plain Greek yogurt in place of sour cream. Serve with tortilla chips and/or crudités. By Laura Kanya Laura Kanya Instagram Website Laura Kanya is a freelance recipe developer and tester based in Vermont. She has been active in the food industry for more than two decades in a variety of roles, including pastry chef, chef instructor, executive chef and director of operations in restaurants, resorts, catering, retail operations and food production companies. EatingWell's Editorial Guidelines Published on April 29, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Johnny and Charlotte Autry Active Time: 25 mins Total Time: 25 mins Servings: 12 Nutrition Profile: Egg Free Gluten-Free Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 1 (15 ounce) can no-salt-added black beans 1 tablespoon extra-virgin olive oil 1 tablespoon salt-free taco seasoning ¼ teaspoon garlic powder ¼ teaspoon ground pepper plus 1/8 teaspoon, divided ¼ teaspoon salt, divided ½ cup reduced-fat cream cheese, softened ¼ cup nonfat plain Greek yogurt 1 teaspoon lemon juice ⅔ cup sliced cherry tomatoes ⅓ cup thinly sliced red onion ¼ cup crumbled cotija cheese 2 tablespoons chopped fresh cilantro 3 tablespoons pickled jalapeños 1 ½ tablespoons hot sauce Directions Transfer 2 tablespoons liquid from bean can to a large bowl. Rinse the beans and add them to the bowl. Add oil, taco seasoning, garlic powder, 1/4 teaspoon pepper and 1/8 teaspoon salt; mash until smooth. Transfer to a 9-inch pie pan and spread into an even layer. Mix cream cheese, yogurt, lemon juice and the remaining 1/8 teaspoon each pepper and salt in a small bowl until smooth. Spread over the bean layer. Sprinkle tomatoes and onion in an even layer over the cream cheese layer. Top with cotija cheese. Sprinkle cilantro and jalapeños evenly over the top; drizzle with hot sauce. To make ahead Prepare through Step 2, cover and refrigerate for up to 2 days. Equipment 9-inch pie pan Rate it Print Nutrition Facts (per serving) 82 Calories 4g Fat 8g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 12 Serving Size 1/4 cup Calories 82 % Daily Value * Total Carbohydrate 8g 3% Dietary Fiber 2g 7% Total Sugars 1g Protein 4g 8% Total Fat 4g 5% Saturated Fat 2g 10% Cholesterol 9mg 3% Vitamin A 263IU 5% Vitamin C 3mg 3% Vitamin D 1IU 0% Folate 3mcg 1% Vitamin K 1mcg 1% Sodium 227mg 10% Calcium 57mg 4% Iron 1mg 6% Magnesium 20mg 5% Potassium 117mg 2% Zinc 1mg 9% 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