Three Layer Bean Dip: Because Three is Faster Than Seven
January 19, 2015 13 Comments
I was first introduced to "Seven Layer Dip" in 1995 and I immediately fell in love.
With the DIP! Not anyone near the dip. or a dippy person of the male persuasion. sheesh.
I had made friends with a Wisconsinite who made this dish for a party. Wow! It had salsa, guacamole, cheese, more cheese, beans…. I couldn’t believe how yummy it was and I found myself standing next to it and shooing everyone else away.
Since it is 2015, I no longer need seven layers. I don’t need dip either but I still love it.
To make this dip 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.
If you are keeping it fresh for a party, squeeze some lemon juice on the avocado so it doesn’t turn brown. For a spicier version, add some sliced jalapenos to the top – yum!
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?
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.
½ cup is 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. See all Snack Girl Recipes
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