Layered Bean DipDec 31 2010 by
Do you work in one of those places where at every holiday party potluck someone brings a layered bean dip? Refried beans, probably with lard, cream cheese or worse yet, Cheese Whiz. Don’t get me wrong, I know it is always a hit, but at what expense? Your health, that’s what. Here is a bean dip you can make to share with your co-workers or serve at your New Year’s Eve or Superbowl party and know it is all fresh and natural and even good for you.
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 can (15.5 ounce) no salt or low sodium black beans, rinsed and drained
- 1 chipotle pepper in adobo (be sure to check for added chemicals, preservatives and sugars), minced
- 3 limes
- 1 tsp ground cumin
- 1 tbsp water
- 1 tsp sea salt
- 1 package (10 ounces) frozen corn
- 1/4 cup cilantro, chopped
- 2 ripe avocados
- 2 cups tomatoes, seeded and diced (about 4 medium tomatoes)
- 1/4 cup scallion, thinly sliced
- 1 tsp red pepper flakes
- 1 tbsp ancho chili powder
- 1/4 tsp ground pepper
- 3/4 cup shredded cheese of your choice, (Like Manchego, Chihuahua and Queso Fresco, Queso Blanco, Oaxaca, Monterey Jack or White Cheddar. Try Daiya for a vegan option.)
- Heat the oil in a skillet over medium heat. Add onions and saute just until soft, about 3-4 minutes. Add 2 of the minced garlic cloves and saute for another 2 minutes. Remove from heat.
- Place the can of black beans in a food processor and add half the onion/garlic mixture along with the chipotle pepper, juice from 1 lime (about 2 tbsp), cumin, water and 1/2 tsp salt. Process until smooth and set aside.
- Add the corn to the skillet with the remaining onion mixture and place on low heat for a couple of minutes or just until the corn is thawed. Stir in half the cilantro.
- In a small bowl or plate mash the avocado with the juice of the second lime. Set aside.
- Place the seeded and diced tomatoes (see note for seeding tomatoes) in a separate bowl and add the juice of the 3rd lime, scallions, remaining cilantro, red pepper flakes, remaining clove of minced garlic, ancho chili powder, remaining 1/2 tsp sea salt and pepper. Stir until mixed.
- In an 8 x 8 glass baking dish, spread the bean mixture evenly over the bottom. Next spread the corn mixture over the beans. Repeat with the avocado and then the tomato mixture. Last, top with the shredded cheese and serve with tortilla chips. Dip in!
Makes approximately 9 servings.
Serving size about 3-4 tbsp.
Nutrients per serving: Calories: 253.5, Cal. from Fat: 126.5, Total Fat: 14g, Sat. Fat: 4g, Carbs: 22.5g, Fiber: 7.5g, Sugars: 4g, Protein: 10g, Sodium: 208.5mg, Chol: 13mg
In this dish it is best to remove the seeds from the tomatoes so that the tomato layer isn’t too wet. I find the easiest way to seed tomatoes to be to cut a core out of the center, turn the tomato upside down and then just gently squeeze until the seeds run out.
Leftover dip can be stored in the in the fridge for up to 3 days.