Healthy Layered Bean Dip with Quinoa
Makes 8 cups
1 30-ounce can black beans, drained and rinsed
2 teaspoons ground cumin
½ teaspoon cayenne pepper
2/3 cup quinoa, rinsed
1 lime, juiced
2 ripe avocados, peeled and coarsely chopped
2 tablespoons plus ¾ cup sour cream
¼ cup fresh cilantro, minced
1 large tomato, chopped
¾ cup zucchini, finely chopped
¼ cup red onion, finely chopped\
Pulse beans, cumin, cayenne pepper, and 1/3 cup water in a food processor or high powered blender until it becomes like refried beans (paste like). Add salt and pepper to taste,. Spread into a 9x13 inch casserole dish.
Put quinoa in a small saucepan with 1 1/3 cup water and bring to a boil. When it begins to boil, put a lid on it, and simmer for 10-15 minutes until the water has been soaked up by the quinoa. Fluff it with a fork and pour ½ of the lime juice in it and mix. Spread onto the top of the bean mixture.
Mash the avocados, 2 tablespoons sour cream, fresh cilantro, and the rest of the lime juice in a small bowl. Add salt and pepper to taste. Spread on top of the quinoa. Spread the rest of the sour cream on top of the avocado mixture.
Layer chopped tomatoes, then zucchini, and finally the onion on the top of the dip. Serve immediately or refrigerate until later. I would eat this within a day.
For ¼ cup serving = 65 calories, 3 g fat, 1 g saturated fat, 8 g carbohydrates, 1 g sugar, 2 g protein, 2 g fiber, 150 mg sodium, 2 SmartPts
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