Quick and Easy Layered Bean Dip

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This dip is my go-to for parties, football games, and after school snacks. The flavors are all so good together, and it’s really easy to make! I usually make a large dish for the family, but hold some aside and omit the yogurt and cheese for my daughter, who is allergic to dairy. The kids LOVE it! With the beans, olives, vegetables, and plain yogurt, this dish provides protein, fiber, phytonutrients, and probiotics. I serve it with blue corn chips for an added boost of nutrients.

Further Food Nutritionist Commentary:

This recipe is definitely a crowd pleaser for all ages. The fiber in the beans, and the protein from the yogurt and cheese, are great for helping to keep blood sugar levels stable while staving off hunger. While guacamole tastes great on almost everything, it also provides a great dose of healthy fats and since fat slows down gut transit time, along with fiber, it helps to make you feel fuller longer. The key to this recipe is to remember to practice portion control.

By Amy K. Fischer, MS, RD
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Quick and Easy Layered Bean Dip

  • Prep Time: 20 mins
  • Cook Time: 0 mins
  • Servings: 10

Ingredients

2 cans organic refried black beans

3 cups guacamole

1 cup lowfat Greek yogurt

1 cup salsa

1 cup sliced black olives

3 cups lettuce (thinly sliced)

1 cup green onion (chopped)

1 cup cilantro

2 cups cheese (shredded) (cheddar or mexican blend)

2 cups tomatoes (chopped)

Instructions

  1. Layer all of the ingredients in a 13 x 9 inch baking dish, beginning with the beans, and adding each of the ingredients in order. Be sure to cover the guacamole with the yogurt. This will prevent the guacamole from turning brown (making for great leftovers the next day!).
  2. Chill and enjoy!
Layer all of the ingredients in a 13 x 9 inch baking dish, beginning with the beans, and adding each of the ingredients in order. Be sure to cover the guacamole with the yogurt. This will prevent the guacamole from turning brown (making for great leftovers the next day!). Chill and enjoy!

Nutrition Information

Per Serving:  Calories: 332; Total Fat: 21g; Saturated Fat: 7g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 2g; Cholesterol: 29mg; Sodium: 1035mg; Potassium: 860mg; Carbohydrate: 20g; Fiber: 9g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Calcium: 27%; Vit C: 25%; Vit A: 23%; Iron: 15%

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