Heart-Healthy 7 Layer Bean Dip

Elevate your snack game with this vibrant and nutritious Heart-Healthy 7 Layer Bean Dip, a guilt-free spin on a party classic! Packed with wholesome ingredients like creamy avocados, low-sodium black beans, and plain non-fat Greek yogurt, this dip is rich in flavor yet light on calories and sodium. Layers of zesty cumin-spiced beans, fresh guacamole, tangy salsa, crisp vegetables, and a sprinkle of reduced-fat cheddar cheese come together in just 20 minutes for a colorful, crowd-pleasing appetizer. Perfect for game days, potlucks, or a healthy snack spread, this dip offers a refreshing twist that's as satisfying as it is heart-smart. Serve it cold with baked tortilla chips, crunchy veggies, or whole-grain pita toasts for a deliciously dippable treat everyone will love!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 10

Ingredients

• 15 oz can Low-sodium black beans
• 1 teaspoon Cumin powder
• 2 tablespoons Lime juice
• 2 medium Avocados
• 1 cup Plain non-fat Greek yogurt
• 1 cup Salsa
• 1 cup Chopped tomatoes
• 0.5 cup Chopped cilantro
• 0.5 cup Chopped green onions
• 1 cup Reduced-fat shredded cheddar cheese
• 1 medium Chopped red bell pepper
• 0.5 teaspoons Salt
• 0.5 teaspoons Pepper

Directions

Step 1

Drain and rinse the low-sodium black beans, then place them in a mixing bowl.

Step 2

Using a fork or a potato masher, mash the beans until they reach a chunky consistency.

Step 3

Stir in cumin powder, half of the lime juice, and a pinch of salt and pepper. Set this aside as the first layer.

Step 4

In another bowl, mash the avocados with the remaining lime juice and a little salt and pepper to taste, forming a simple guacamole. This will be the second layer.

Step 5

For the third layer, spread the plain non-fat Greek yogurt evenly over the mashed black beans in a serving dish.

Step 6

Layer the salsa over the Greek yogurt, spreading it evenly with a spoon to form the fourth layer.

Step 7

The fifth layer consists of chopped tomatoes sprinkled evenly over the salsa.

Step 8

Mix the chopped cilantro with the green onions and chopped red bell pepper, then sprinkle this mixture as the sixth layer over the tomatoes.

Step 9

For the final seventh layer, evenly distribute the reduced-fat shredded cheddar cheese on top.

Step 10

Cover the serving dish with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.

Step 11

Serve cold with baked tortilla chips, vegetable sticks, or whole-grain pita toasts.

Nutrition Facts

Serving size	(1632.5g)

Amount per serving	% Daily Value*
Calories	1464.4

Total Fat 84.4g	0%
Saturated Fat 22.7g	0%
Polyunsaturated Fat 0.2g
Cholesterol 88.0mg	0%
Sodium 3768.6mg	0%
Total Carbohydrate 116.1g	0%
Dietary Fiber 47.1g	0%
Total Sugars 36.2g
Protein 80.6g	0%

Vitamin D 0IU	0%
Calcium 1436.4mg	0%
Iron 10.2mg	0%
Potassium 4628.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.1%

Protein: 20.8%

Carbs: 30.0%