Layered Black Bean Dip
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!
- Yield
- 16 servings
- Serving size
- 2 tablespoons (39g)
- Rating
- 3.52 of 5 (83 ratings)
Food groups
- Vegetables: 1/4 cups
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
- Wash hands with soap and water.
- Mash beans and mix with onion powder, dried oregano, garlic powder, and cayenne pepper.
- Spread on a serving dish.
- Top with salsa, sour cream, green onions, and grated cheese.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 47.69 |
| Total Fat | 1.61 g |
| Saturated Fat | 0.97 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 5.32 mg |
| Carbohydrates | 5.49 g |
| Dietary Fiber | 1.99 g |
| Total Sugars | 0.29 g |
| Added Sugars included | 0 g |
| Protein | 2.93 g |
| Calcium | 49 mg |
| Potassium | 117 mg |
| Sodium | 98.69 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 12 mg |
| Phosphorus | 55 mg |
| Selenium | 2 mg |
| Zinc | 0 mg |
| Vitamin A | 15 mcg |
| Vitamin B6 | 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 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 9 mg |
Notes
Serve as a dip for raw vegetables such as celery, carrot sticks, and pepper slices.
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Source
Recipe by: Good Food Cookbook — Cornell Cooperative Extension of Onondaga County
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/layered-black-bean-dip. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.