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11   January 21, 2014   ‹ Older     Newer ›

Healthy Bean Dip Recipe

Snack Girl was first introduced to seven layer dip in 1995.

I had made friends with a Wisconsinite who made this dip for a party. Wow! It had salsa, guacamole, cheese, more cheese, beans…. I couldn’t believe how yummy it was and I found myself telling people it was terrible so I could horde it for myself.

Since it is 2014, I no longer need seven layers. I don’t need dip either but I still love it.

To make this dip healthier than the usual, I used much less cheese and dropped the sour cream entirely. I found it was flavorful without any sour cream, though purists will have an issue with this choice.

If you are keeping it fresh for a party, squeeze some lemon juice on the avocado so it doesn’t turn brown. For a spicier version, add some sliced jalapenos to the top – yum!

Because I was feeling super lazy, I used my microwave to heat it up. The whole thing took around 10 minutes and I believe it was gone in five. ahh well.

Use this dip as a topping for rice or use chips, veggies, or pita wedges to scoop it up.

Have you tried to make layered bean dip? How do you keep it healthy?

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Three Layer Bean Dip Recipe

(makes 10, ½ cup servings)

1 15-ounce can kidney beans
1 15-ounce can black beans
½ cup prepared salsa
1 teaspoon chile powder
1 teaspoon ground cumin
2 ounces grated cheddar cheese
1 ripe avocado, chopped
1 fresh tomato, chopped

Drain and rinse beans. Mash them in a large bowl with a potato masher. Mix in salsa, chile powder, and ground cumin. Spread into a 11x7.5 inch casserole or a similar container, sprinkle on cheese, and heat in the microwave for 3-5 minutes.

After the bean dip is hot, add the avocado and tomato. Enjoy with chips, veggie sticks, or pita bread.

½ cup is 165 calories, 5.0 g fat, 1.6 g saturated fat, 22.2 g carbohydrates, 4.7 g sugar, 8.5 g protein, 6.5 g fiber, 220 mg sodium, 4 Points+

Points+ values are calculated by Snack Girl and are provided for information only.

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11 Comments:

Mmmmm looks delicious! Will try this for super bowl and add some fresh chopped cilantro and chopped garlic too! Using reduced fat shredded Mexican cheese makes this even healthier!

Rebekah Sorensen on January 21, 2014

I love me some 7 layer dip. I'll have to give this a try and see if I miss the sour cream. I always make my black bean salsa when I want to go healthier (recipe on my blog)

Mandy@fatgirlgonehealthy on January 21, 2014

I always use unflavored Greek yogurt in place of sour cream. It's guilt free and nobody has ever noticed the difference.

Terry Daugherty on January 21, 2014

This looks great! I would use my homemade baked corn chips to scoop it. Yummy with lots of whole grain and fills you up better too!

nicole on January 21, 2014

Dear Snack Girl,
When you put the p+ values into your recipes it makes me feel in sync with your site. Hope your book I just ordered has p+ values! The extra recipes you sent didn't. : (

Susan on January 21, 2014

I can't use PointsPlus in my book because of copyright issues. Weight Watchers allows me to use it on the site because they have to - as it is fair use - but the book was a different story.

I am including a page on Snack Girl that refers to some of the recipes in the book with P+ numbers and I did include the nutrition facts in the book so you can calculate the values on your own.

See http://www.snack-girl.com/a/book-recipes/

Snack Girl on January 21, 2014

We use plain greek yogurt in place of the sour cream. Same tart flavor but all the other ingredients mask the yogurt flavor so you don't know it!! Then you get your protein in and it still looks sinful.

Rhonda on January 21, 2014

What a delicious healthy recipe! Since canned beans have a good amount of salt, there is no reason to add more. I would recommend fresh cilantro or basil to top this after baking. What a great choice Snack Girl!

I_Fortuna on January 21, 2014

Looks delish! When I saw the title of the post I thought you were going to show us how to cut the "7 minute workouts" to 3 minutes. Got really excited but the great recipe helped control my disappointment.

Denise on January 21, 2014

I love this and tossed in some chickpeas which are my favorite along with a little Louisana style hot sauce for tang. Thanks for the recipe!

I_Fortuna on January 27, 2014

Would pinto beans work with the black beans as well as the kidney beans? Thinking pintos might make it a little more creamy.
Very good recipe. My company loved it.

Mary on February 3, 2014


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Welcome! I’m Lisa. I write about simple snacks, healthy recipes, and products that help me WIN my battle with donuts!

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