Heart-Healthy 7 Layer Bean Dip
Experience the perfect blend of flavor and nutrition with our *Heart-Healthy 7 Layer Bean Dip*, a wholesome twist on the classic party favorite. This vibrant, no-cook appetizer layers creamy mashed low-sodium black beans seasoned with cumin and lime, velvety homemade guacamole, and tangy non-fat Greek yogurt for a guilt-free indulgence. Topped with fresh salsa, juicy chopped tomatoes, crisp bell peppers, a sprinkle of cilantro, and a touch of reduced-fat cheddar cheese, every bite is packed with bold, refreshing flavors. Ready in just 20 minutes and brimming with fiber, protein, and heart-smart ingredients, this dip is a crowd-pleasing option for game nights, potlucks, or healthy snacking. Serve it chilled with baked tortilla chips or crunchy veggies for a delightful treat that's as good for your heart as it is for your taste buds.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 15 oz can Low-sodium black beans
- 1 teaspoon Cumin powder
- 2 tablespoons Lime juice
- 2 medium Avocados
- 1 cup Plain non-fat Greek yogurt
- 1 cup Salsa
- 1 cup Chopped tomatoes
- 0.5 cup Chopped cilantro
- 0.5 cup Chopped green onions
- 1 cup Reduced-fat shredded cheddar cheese
- 1 medium Chopped red bell pepper
- 0.5 teaspoons Salt
- 0.5 teaspoons Pepper
Instructions
Drain and rinse the low-sodium black beans, then place them in a mixing bowl.
Using a fork or a potato masher, mash the beans until they reach a chunky consistency.
Stir in cumin powder, half of the lime juice, and a pinch of salt and pepper. Set this aside as the first layer.
In another bowl, mash the avocados with the remaining lime juice and a little salt and pepper to taste, forming a simple guacamole. This will be the second layer.
For the third layer, spread the plain non-fat Greek yogurt evenly over the mashed black beans in a serving dish.
Layer the salsa over the Greek yogurt, spreading it evenly with a spoon to form the fourth layer.
The fifth layer consists of chopped tomatoes sprinkled evenly over the salsa.
Mix the chopped cilantro with the green onions and chopped red bell pepper, then sprinkle this mixture as the sixth layer over the tomatoes.
For the final seventh layer, evenly distribute the reduced-fat shredded cheddar cheese on top.
Cover the serving dish with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
Serve cold with baked tortilla chips, vegetable sticks, or whole-grain pita toasts.
Nutrition Facts
Calories |
1464 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.4 g | 108% | |
| Saturated Fat | 22.7 g | 114% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 88 mg | 29% | |
| Sodium | 3769 mg | 164% | |
| Total Carbohydrate | 116.1 g | 42% | |
| Dietary Fiber | 47.1 g | 168% | |
| Total Sugars | 36.2 g | ||
| Protein | 80.6 g | 161% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1436 mg | 110% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 4628 mg | 98% | |
*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.
