Southwestern Layered Bean Dip
Recipe from EatingWell

Plenty of black beans, salsa and chopped fresh vegetables mean a healthy amount of dietary fiber in this Tex-Mex 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.


Southwestern Layered Bean Dip

by 3  people


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Ingredients
  • 1  16  ounce can 
    nonfat refried beans, preferably "spicy"
  • 1  15  ounce can 
    black beans, rinsed
  • 4   
    scallions, sliced
  • 1/2  cup 
    prepared salsa
  • 1/2  teaspoon 
    ground cumin
  • 1/2  teaspoon 
    chili powder
  • 1/4  cup 
    pickled jalapeno slices , chopped
  • 1   cup 
    shredded Monterey Jack, or Cheddar cheese
  • 1/2  cup 
    reduced-fat sour cream
  • 1 1/2  cups 
    chopped romaine lettuce
  • 1   
    medium tomato, chopped
  • 1   
    medium avocado, chopped
  • 1/4  cup 
    canned sliced black olives, (optional)
Directions
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).
Tip:

1.
MAKE AHEAD TIP: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.
Nutrition information
Per Serving: cal. (kcal) 146, Fat, total (g) 7, chol. (mg) 12, sat. fat (g) 3, carb. (g) 15, Monosaturated fat (g) 3, fiber (g) 5, pro. (g) 7, vit. A (IU) 728.85, vit. C (mg) 8.86, sodium (mg) 288, Potassium (mg) 164, Starch () 1, Lean Meat () 1, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
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