Warm Layered Bean Dip

Layered Dip Prepared by Jenny Favret

This delicious dip is so filling that your family might be tempted to have it for the main dish! Beans, Greek yogurt and cheese pack in lots of protein, while colorful vegetables add crunch and flavor. Although usually served warm, this dip is just as yummy when eaten cold.

NOTE:

Use only half of the ingredients below for one to two people. The full recipe makes a LOT!

Ingredients for dip

• 2-15 ½ ounce cans of refried pinto or black beans OR 2 cans of beans, lightly drained and pureed in blender

• 1 ½ cups whole milk Greek yogurt (plain)

• 1-tablespoon chili powder

• 1-tablespoon cumin

• ¾-teaspoon salt

• 2 cups shredded sharp cheddar

• 1 extra large ripe avocado OR 2 large ripe avocados, mashed

• Juice from ½ of a fresh lime

• ¼-teaspoon salt

Ingredients for toppings

• ½ head of lettuce, chopped

• 2 jalapeno peppers, sliced into thin circles

• Freshly snipped cilantro, one bunch

• 5 Roma tomatoes, finely chopped

• One medium sweet onion, finely chopped

• ½ cup black olives, sliced

Instructions

1. Preheat oven to 375 degrees.

2. Season refried beans (or drained pureed beans) as desired. Skip this step if using beans that are already seasoned.

3. Spread beans evenly into bottom of large glass baking dish (use a small glass dish if making only half of the recipe).

4. Top with 1 ½ cups of the shredded cheddar.

5. In a small bowl, add chili powder, cumin and salt to Greek yogurt and mix well using a wire whisk.

6. Layer the seasoned Greek yogurt over the top of the beans and cheese.

7. Add lime juice and ¼-teaspoon salt to the mashed avocado and mix well.

8. Gently spoon the avocado onto the Greek yogurt.

9. Bake for 30 to 40 minutes. NOTE: Half portions will not need to cook this long. Watch closely!

10. Remove from oven and top immediately with lettuce, jalapeno, cilantro, tomatoes, onion and black olives.

11. Serve with whole grain tortilla chips or with celery or thick strips of bell peppers.

Follow Along

Follow along with Rachel, BCF Program Coordinator, as she makes this recipe on our YouTube channel!

Written by Jenny Favret, MS, RD, LDN

Nutritionist, Duke Pediatrics Healthy Lifestyles Program