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Layered Spicy Black Bean and Cheddar Dip

Prep time 20 mins
Total time 20 mins
Yield Make 8 servings (1 serving: 1/2 cup dip and 5 chips)
This hearty layered bean dip is always a big hit at parties, but is also high in fiber and low in fat.


  • 1 medium avocado, pitted (about 1 cup mashed)
  • 1 tablespoon fresh lime juice
  • 1 teaspoon lime zest
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 1 (15-ounce) can low-sodium black beans, rinsed and drained
  • 1 teaspoon Tabasco
  • 1/3 cup chopped red onion, divided
  • 1 cup jarred salsa
  • 1 cup reduced-fat sour cream
  • 1/4 cup chopped tomato
  • 1/4 cup chopped scallions
  • Large bag of tortilla chips for serving (such as Food Should Taste Good)

Nutrition Information

  • calories 199
  • fat 9.6 g
  • cholesterol 12 mg
  • protein 6 g
  • carbohydrate 23 g
  • sugars 2 g
  • fiber 6 g
  • sodium 345 mg
  • satfat 2.9 g
  • monofat 4.9 g
  • polyfat 1.1 g

How to Make It

  1. Mash avocado, lime juice, lime zest, and half of the salt and pepper in a bowl; set aside.

  2. Mash beans, Tabasco, and remaining salt and pepper in another bowl.

  3. Place black bean mixture on the bottom of a 4-cup crock or glass bowl. Layer avocado mash on top of beans, then sprinkle with 1/4 cup of the red onion. Top with salsa, then with sour cream. Top with chopped tomato, scallions, and remaining red onion.

  4. Serve dip with tortilla chips.