“Super Bowl” Layered Dip

Posted on February 02, 2013  /   Posted in Cheryl Dishes

​The Big Game is coming, and even though our team won’t be playing, we still enjoy the company of good friends and family gathered round to watch the excitement. When entertaining folks, I try to be sensitive to the many eating styles, and like to provide lots of healthy snacking options.

​The inspiration for the recipe for Super Bowl Layered Dip comes from our daughter Emily. Heart-healthy black beans are mixed with chopped scallions, pickled jalapenos, salsa and spices. Once combined, mashing or pureeing half of the mixture and then adding it back to the whole beans makes the texture easier to dip with a veggie stick or chip. The seasonings are a matter of personal preference, and you can easily turn up the heat by adding more cumin or chili powder, or even using more jalapenos or a spicier salsa.

​Drained yogurt or sour cream is a nice contrast to the heat of the spicy beans, and chopped romaine lettuce and avocado provide lots of contrasting bright green color and plenty of crunch. Traditionally this dip is served with tortilla chips, but carrot sticks, even turnip and rutabaga pieces are delicious also.

​This would also be an easy dish to contribute to a potluck gathering. Prepare the baking dish with the beans and cheese, and bring the remaining ingredients chopped and in containers. Heat the beans, top with layers, and serve. Pop a beer and cheer for your favorite team.

“Super Bowl” Layered Dip

Black Bean Layered Dip

Cheryl Wixson
Heart-healthy black beans are mixed with chopped scallions, pickled jalapenos, salsa and spices in this layered dip.
Servings 12 1/2 cup servings

Ingredients
  

  • 2 15 ounce cans black beans, drained and rinsed (about 3 cups)
  • 4 scallions or 1 small onion, chopped
  • 1/4 cup salsa
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1/4 cup chopped pickled jalapeno peppers
  • 1 cup grated cheddar cheese
  • 1/2 cup drained yogurt * (or may use Greek yoguart or sour cream)
  • 1 1/2 cups chopped romaine lettuce
  • 1 cup salsa
  • 1 avocado chopped and coated with lime juice (to prevent darkening) or 1/2 cup guacamole
  • 1/4 cup sliced black olives

Instructions
 

  • Preheat the oven to 375 degrees. Lightly oil a 2-quart shallow baking dish or ovenproof platter.
  • In a large bowl, mix together the black beans, scallions, salsa, cumin, chili powder, and chopped jalapeno peppers. Remove about ½ the mixture and mash with a fork or in the food processor. Return to the bowl, and stir into the whole beans. Taste and correct seasonings.
  • Spread the combined beans over the bottom of the dish.
  • Sprinkle the cheese evenly over the top.
  • Slip into the oven until the cheese melts. (This may also be done in the microwave)
  • When the cheese has melted, spread the drained yogurt over the top.
  • Then sprinkle the lettuce.
  • Spoon the salsa over the lettuc.
  • Sprinkle the chopped avocado and chopped black olives over. Serve with tortilla chips and fresh veggie sticks. Makes about 12, ½ cup servings.

*To prepare drained yogurt:

  • Spoon yogurt into a strainer set over a bowl and lined with a paper towel. For maximum thickness, allow yogurt to drain 4 – 6 hours in the refrigerator. One-cup yogurt yields about ½ cup drained. Store in a jar.

Notes

Nutritional analysis per ½ cup serving: 146 calorie, 7 grams protein, 15 grams carbohydrates, 7 grams fat, (0 grams trans fat), 288 mg. sodium, 5 grams fiber.

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