Layered Black Bean Dip

Prep Time: 10m Total Time: 10m

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Layered Black Bean Dip

Recommended by UHC Cardiac Rehab

Courtesy of USDA MyPlate

Looking for a healthy snack for game day? This Layered Black Bean Dip is colorful, wholesome, and tasty. Kids in the kitchen can help with the mashing, mixing, and layering. Paired with veggie sticks or baked whole wheat tortilla chips, this recipe is a winner!

Ingredients

  • 1 can black beans (15 oz., drained and rinsed)
  • 1/4 tsp. onion powder
  • 1/4 tsp. dried oregano
  • 1/8 tsp. garlic powder
  • 1/8 tsp. cayenne pepper
  • 1/2 cup salsa (thick and chunky)
  • 1/2 cup sour cream (light)
  • 1/4 cup green onion (chopped)
  • 2 oz. cheddar cheese, reduced fat (grated)

Instructions

  1. Mash beans and mix with onion powder, dried oregano, garlic powder, and cayenne pepper. Spread on a serving dish.
  2. Top with salsa, sour cream, green onions, and grated cheese.

Nutrition per serving

  • Calories: 61
  • Fat: 2g
  • Saturated Fat: 1g
  • Cholesterol: 6mg
  • Sodium: 116mg
  • Carbohydrates: 7g
  • Fiber: 2g
  • Sugar: 1g
  • Protein: 3g

Makes 16 servings

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