Cumin-Chili Spiced Seven-Layer Bean Dip

Have your seven-layer dip and eat it too, with significantly less saturated fat and calories. This dip is as healthy as eating a salad, but tastes like your indulging big time, with black beans, Greek yogurt, and avocado.

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Cumin-Chili Spiced Seven-Layer Bean Dip

2 (14-ounce) cans seasoned black beans, drained
2 cups fat-free Greek yogurt
2 teaspoons chili powder
1 teaspoon ground cumin
1 large avocado (or 2 small)
4 cups well-drained fresh pico de gallo salsa (about 2 [8-ounce] containers)
3/4 cup shredded reduced-fat sharp Cheddar cheese
1/4 cup sliced Kalamata olives
1 small fresh jalapeño, thinly sliced (or mild green chilies)
Baked whole-grain tortilla chips

Mash the beans in a 13 x 9-inch glass dish. Spread evenly with a rubber spatula. If using a clear dish, wipe down the sides with a paper towel. In a medium bowl, combine the yogurt, chili powder and cumin, and spread over the beans. Dice the avocados and sprinkle evenly over the yogurt. Sprinkle the pico de gallo on top of the avocados, followed by the cheese, olives and jalapeño. Cover and chill for a few hours before serving.

Prep time: 30 minutes
Cook time: 0 minutes

Makes 16 servings, 1/2 cup dip each

Nutrition Facts (per serving): 110 calories, 3.5 g total fat (1 g saturated fat, 0 g trans fat), 510 mg sodium, 5 mg cholesterol, 16 g total carbohydrate (3 g fiber), 7 g protein, 4% DV iron, 15% DV calcium, 8% DV Vitamin A, 10% DV Vitamin C.

Michelle Dudash, RDN, is a dietitian, chef, and author of the newly revised and expanded Clean Eating for Busy Families, which is available for pre-order now.

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Cumin-Chili Spiced Seven-Layer Bean Dip

  • Author: Team Dudash
  • Prep Time: 30 mins
  • Total Time: 30 mins
  • Yield: 16 servings 1x

Description

Have your seven-layer dip and eat it too, with significantly less saturated fat and calories. This dip is as healthy as eating a salad, but tastes like your indulging big time, with black beans, Greek yogurt, and avocado.


Scale

Ingredients

  • 2 14-ounce cans seasoned black beans drained
  • 2 cups fat-free Greek yogurt
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1 large avocado or 2 small
  • 4 cups well-drained pico de gallo salsa (about two 8-ounce containers)
  • 3/4 cup shredded reduced-fat sharp cheddar cheese
  • 1/4 cup sliced Kalamata olives
  • 1 small fresh jalapeno thinly sliced (or mild green chiles)
  • Baked whole-grain tortilla chips

Instructions

  1. Mash the beans in a 13 x 9-inch glass dish. Spread evenly with a rubber spatula.
  2. If using a clear dish, wipe down the sides with a paper towel.
  3. In a medium bowl, combine the yogurt, chili powder and cumin, and spread over the beans.
  4. Dice the avocados and sprinkle evenly over the yogurt.
  5. Sprinkle the pico de gallo on top of the avocados, followed by the cheese, olives and jalapeño.
  6. Cover and chill for a few hours before serving.


Nutrition

  • Calories: 110
  • Sodium: 510
  • Fat: 3.5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 16g
  • Fiber: 3g
  • Protein: 7g
  • Cholesterol: 5mg

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