Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Southwestern Layered Bean Dip Recipe

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


Submitted by rae287

Makes 12 servings



A healthier alternative to traditional bean dip. With a few modifications, this recipe was obtained from EatingWell. If you haven't tried their website, you should. YUMMY!!

Recipe Ingredients for Southwestern Layered Bean DIp

16 ounce fat free 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 jalapenos, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup fat free sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1/2 cup avocado, chopped

Recipe Directions for Southwestern 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, avocado and olives (if using).

  4. Tips & Notes

  5. * Make Ahead Tip: Prepare through Step 1, cover and refrigerate for up to 1 day. To serve, continue with Steps 2 & 3.

Categories

Appetizers, Snacks, Super Bowl, Microwave, Quick

Nutrition Facts
Serving Size 134.5g
Amount Per Serving
Calories
217
Calories from Fat
43
% Daily Value*
Total Fat
4.8g
7%
Saturated Fat
2.3g
12%
Trans Fat
0.0g
Cholesterol
11mg
4%
Sodium
313mg
13%
Potassium
675mg
19%
Total Carbohydrates
31.7g
11%
Dietary Fiber
8.2g
33%
Sugars
2.9g
Protein
12.9g
Vitamin A 9% Vitamin C 7%
Calcium 15% 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
  • High in dietary fiber
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement