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Southwester Layered Bean Dip Recipe

Looking for an easy Southwester Layered Bean Dip recipe? Learn how to make Southwester Layered Bean Dip using healthy ingredients.


Submitted by jennaleigh11

Makes 12 servings



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.

Recipe Ingredients for Southwester Layered Bean Dip

16 ounce nonfat refried beans, preferably ?spicy?
15 ounce black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup jalapeņo slices, chopped
8 ounces shredded Cheddar cheese (1 c)
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped

Recipe Directions for Southwester Layered Bean Dip

  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeņos 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, and avocado.

Categories

Snacks

Nutrition Facts
Serving Size 153.5g
Amount Per Serving
Calories
238
Calories from Fat
46
% Daily Value*
Total Fat
5.1g
8%
Saturated Fat
1.7g
8%
Trans Fat
0.0g
Cholesterol
8mg
3%
Sodium
442mg
18%
Potassium
708mg
20%
Total Carbohydrates
32.0g
11%
Dietary Fiber
8.9g
36%
Sugars
2.1g
Protein
16.7g
Vitamin A 12% Vitamin C 9%
Calcium 25% Iron 15%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Low in cholesterol
  • Low in sugar
  • High in calcium
  • High in dietary fiber
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