Try This: Layered Bean Dip Recipe for a Skinny Super Bowl Sunday

Reader Contribution by Justine Patton
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With the Super Bowl just around the corner, Americans are busy planning their menus for the big game on Sunday. Unfortunately, just like with all other holidays, the calories can get the best of our waistlines, leaving us in a nacho-induced coma Monday morning. Luckily, I found a skinny solution in this Southwestern Layered Bean Dip recipe.

I’ve had similar recipes, and I love this dip for many reasons. First of all, I’m a Mexican food fanatic, so anytime I can sneak some Mexican food into my everyday life, I’m all for it. Also healthful spices cumin and chili powder are included. Cumin is good for digestion, and chili pepper contains vitamins A and C. Avocados, one of my favorite foods, add good fat to your diet and help keep your heart healthy.

Also, this recipe is low in calories and fat, with one serving weighing in at 146 calories and seven grams of fat.

Photo by toastforbrekkie/CourtesyFlickr 

Southwestern Layered Bean Dip 


• 1 16-ounce can nonfat refried beans, preferably “spicy”
• 1 15-ounce can black beans, rinsed
• 4 scallions, sliced
• 1/2 cup prepared salsa
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 cup pickled jalapeño slices, chopped
• 1 cup shredded Monterey Jack, or Cheddar cheese
• 1/2 cup reduced-fat sour cream
• 1 1/2 cups chopped romaine lettuce
• 1 medium tomato, chopped
• 1 medium avocado, chopped
• 1/4 cup canned sliced black olives, (optional)

1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish. Sprinkle with cheese.

2. Microwave on high about three to five minutes, or until the cheese is melted and the beans are hot.

3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Justine Patton is a former editorial intern for the Herb Companion. Happy snacking!

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