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Layered Black Bean Dip

Layered Black Bean Dip in a bowl
Makes: 16 servings

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 is recipe is a winner!

Ingredients

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

Directions

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

Notes

Serve as a dip for raw vegetables such as celery, carrot sticks, and pepper slices.

Learn more about:

Source:

Good Food Cookbook
Cornell Cooperative Extension of Onondaga County

Nutrition Information

Serving Size: 2 tablespoons (39g)
Nutrients Amount
Total Calories 48
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 99 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 3 g
Vitamin D 0 mcg
Calcium 49 mg
Iron 1 mg
Potassium 117 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 48
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.0 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 5 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 0 g
Added Sugars included 0 g
Protein 3 g
Minerals
Calcium 49 mg
Potassium 117 mg
Sodium 99 mg
Copper 0 mg
Iron 1 mg
Magnesium 12 mg
Phosphorus 55 mg
Selenium 2 mg
Zinc 0 mg
Vitamins
Vitamin A 15 mcg
Vitamin B6 0.0 mg
Vitamin B12 0.1 mcg
Vitamin C 2 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 5 mcg
Folate 20 mcg
Thiamin 0.0 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 9 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/4 cups
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