Layered Spicy Black Bean and Cheddar Dip

2 Reviews
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Prep Time
20 Mins
Total Time
20 Mins
Yield
Make 8 servings (1 serving: 1/2 cup dip and 5 chips)
December 2011
RECIPE BY Health

This hearty layered bean dip is always a big hit at parties, but is also high in fiber and low in fat.

Ingredients

  • 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)

Nutritional Information

  • Calories 199
  • Fat 9.6g
  • Cholesterol 12mg
  • Protein 6g
  • Carbohydrate 23g
  • Sugars 2g
  • Fiber 6g
  • Sodium 345mg
  • Satfat 2.9g
  • Monofat 4.9g
  • Polyfat 1.1g

How to Make It

Step 1

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

Step 2

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

Step 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.

Step 4

Serve dip with tortilla chips.

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