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Tasty Three Layer Dip In A Snap

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Three Layer Bean Dip Recipe

Do you ever get stuck with having to make something and not wanting to drive to the store?

I have a pal I call the “bottom of the fridge” chef. She manages to make something wonderful with food laying around her house. I envy her creative streak.

I was stuck without the ingredients for the post I was going to do today, so I started looking around my kitchen. Voila! I had ingredients for a three layer dip. It helps to have a pantry that has healthy food already stocked in it so you don’t have to go anywhere.

I believe that these dips usually have five layers, but who needs five if three tastes really good?

To make it 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.

I always have a few cans of beans laying around. Avocadoes were only $1 so I had an extra one, and I had some leftover fresh tomatoes that needed to be eaten.

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.

For ½ cup = 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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18 Comments:

Delicious! I don't have a better word to describe this fabulous recipe!

on January 29, 2013

This looks great, can't wait to try. Great alternative to the refried beans.

on January 29, 2013

Looks d-lish! How do you keep the advocados from turning brown (like if you sat this out for a party)?

on January 29, 2013

So simple yet sounds like it will be so delicious! Thanks

on January 29, 2013

Yummy! This dip looks amazing! Great flavor combination!!

on January 29, 2013

@Jenny - I would use some lemon juice over the avocados - it would add flavor and keep them from turning brown. Thank you for the question!

on January 29, 2013

Jenny - if you lightly toss them with some lemon juice they will stay green and the lemon adds a nice kick to the dish.

on January 29, 2013

I make this a lot - like you, with whatever I have. I've quit using sour crem and use plain yogurt instead, either homemade or store-bought works great! (Was it here I learned to make yogurt easy-peasy using a crockpot?)
Thanks for your tips and encouragement!

on January 29, 2013

If you want to kick it in another direction, add a little apple cider vinegar to the beans.

on January 29, 2013

This looks really good and I will definitely try it. (I would probably mash up the avocado with some salsa as well for easy guacamole, but that's just me).

I have another sort of related question for you Snack Girl - and perhaps you already did a post on this, but I'll ask anyway... After reading "It helps to have a pantry that has healthy food already stocked..." I started wondering what some of your standard/go-to healthy pantry items are. (If I wasn't at work I would sit and research your site, however, since the boss might walk by, I'm going to be lazy and just ask you.)

on January 29, 2013

Amy - thanks for that tip I just bought Braggs Apple Cider vinegar and need ways to incorporate it into my meals.

on January 29, 2013

@Janet - I have not shared a pantry list - but now I will - I don't want you to get in trouble :) I am aiming for the second week in February so check back.

on January 29, 2013

Having a well-stocked pantry is always a must! Thanks for the recipe...looks great!

on January 29, 2013

All I can say is - Yum!

And .. make sure you go to your grocery store and pick up avocado's before Super Bowl Sunday. One year there was not an avocado to be had in the product section :-( Totally sold out.

Monica

on January 29, 2013

Oooo can't wait to read your healthy pantry list post! Looking forward to it already! :)

on January 29, 2013

Lately I've been subbing plain, low-sugar, high-protein Greek yogurt for sour cream. I use it in dips and on chilis and baked potatoes. Might be good for this dip, for those who have to have sour cream!

on January 30, 2013

My husband is a beanaphobe, so I really mash the beans till he can't see them. (Good exercise with the spud masher!) We've eaten this all week with quinoa sometimes or wrapped in a Smart Tortilla. He loves it! Ha!

on January 31, 2013

I just discovered Snack Girl this week! You are AWESOME! So many great ideas! I love hot or mild banana peppers on top of this dip! And cilantro if I have it! Very , very good !

on February 22, 2013


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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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