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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!

  • 16 Servings
  • Less than $3.00

Ingredients

  • 1 can black beans, low-sodium
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon cayenne pepper
  • 1/2 cup salsa
  • 1/2 cup sour cream
  • 1/4 cup green onion
  • 2 ounces cheddar cheese, reduced fat

Steps

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.

Ingredients

Serving Size: 2 tablespoons (39g)

NutrientsAmount
Total Calories47
Total Fat2 g
Saturated Fat1 g
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Linoleic Acid0 g
α-Linolenic Acid0 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol5 mg
Carbohydrates5 g
Dietary Fiber2 g
Total Sugars0 g
Added Sugars included0 g
Protein3 g
Minerals
Calcium55 mg
Potassium119 mg
Sodium102 mg
Copper58 mcg
Iron1 mg
Magnesium12 mg
Phosphorus57 mg
Selenium1 mcg
Zinc0 mg
Vitamins
Vitamin A15 mcg RAE
Vitamin B60 mg
Vitamin B120.1 mg
Vitamin C2 mg
Vitamin D0 mcg
Vitamin E0 mg
Vitamin K5 mcg
Folate20 mcg DFE
Thiamin0 mg
Riboflavin0.1 mg
Niacin0 mg
Choline9 mg

Source:

  • Good Food Cookbook
  • Cornell Cooperative Extension of Onondaga County