Five Layer Dip from Healthy Appetite
Elevate your party platter with the vibrant and wholesome "Five Layer Dip from Healthy Appetite." This irresistible appetizer combines layers of creamy avocado mash infused with lime zest, seasoned nonfat Greek yogurt, and flavorful mashed black beans for a protein-packed twist. Topped with a refreshing tomato salsa bursting with fresh cilantro, red onion, and a touch of spicy jalapeño, plus a final sprinkle of shredded Mexican cheese blend, each bite is a symphony of flavor and texture. Ready in just 15 minutes, this no-cook dip is a crowd-pleaser that's as nutritious as it is delicious. Serve with crispy corn tortilla chips and watch it disappear – the perfect recipe for game days, gatherings, or a healthy snack indulgence.
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Recipe Information
Ingredients
- 15 oz black beans, canned (low-sodium)
- 2 tbsp lime juice, freshly squeezed
- 1 tsp cumin, ground
- 1 cup Greek yogurt, plain (nonfat)
- 2 medium avocado
- 1 medium lime, zested
- 1 cup tomato, diced
- 0.25 cup red onion, finely chopped
- 2 tbsp cilantro, freshly chopped
- 1 small jalapeño, finely diced
- 0.5 cup shredded Mexican cheese blend
- 1 bag corn tortilla chips
- 1 tsp salt
- 0.5 tsp pepper
Instructions
1. In a medium bowl, mash the black beans with a fork or potato masher until mostly smooth. Stir in 1 tablespoon of lime juice, cumin, and a pinch of salt and pepper. Set aside.
2. In another bowl, mash the avocados until creamy. Add the remaining 1 tablespoon of lime juice, lime zest, and a pinch of salt. Mix well and set aside.
3. Prepare the yogurt layer by seasoning the plain Greek yogurt with a pinch of salt and pepper to taste. Stir well and set aside.
4. In a separate small bowl, mix the diced tomato, red onion, cilantro, and jalapeño. Add a pinch of salt and stir to combine.
5. Layer the dip in a serving dish (a clear glass dish works well to showcase the layers): start with the black bean mixture, followed by the Greek yogurt, then the avocado mash, the tomato salsa, and finally, sprinkle the shredded Mexican cheese blend on top.
6. Serve immediately with corn tortilla chips, or cover and refrigerate until ready to serve (up to 4 hours).
Nutrition Facts
Calories |
2644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 152.4 g | 195% | |
| Saturated Fat | 36.9 g | 184% | |
| Polyunsaturated Fat | 38.3 g | ||
| Cholesterol | 128 mg | 43% | |
| Sodium | 4752 mg | 207% | |
| Total Carbohydrate | 245.9 g | 89% | |
| Dietary Fiber | 59.0 g | 211% | |
| Total Sugars | 20.2 g | ||
| Protein | 102.1 g | 204% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1640 mg | 126% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 4009 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
