Tex Mex Layered Bean Dip

Ingredients

  • 6 medium scallions or green onions
  • 1 clove garlic
  • 1 avocado
  • juice of 1/2 lemon
  • 1 jalapeño pepper
  • 1/4 cup cilantro leaves
  • 1 medium tomato, diced
  • dash of salt, ot to taste
  • 5.3 ounces of plain Greek-style yogurt
  • 1 lime
  • 1 teaspoon ancho chili powder, or your favorite - divided
  • 1 teaspoon ground cumin
  • 1 Tablespoon olive oil
  • 1 15.5-ounce can black beans, low sodium, drained and rinsed
  • 10 large ripe black olives, pitted
  • 2 ounces shredded cheddar cheese, or your favorite

Preparation

  1. Slice the scallions (green onions) into thin slices, keeping the lower white and lighter green parts separate from the darker tops. Set aside. Peel and chop the garlic. Add garlic to the lighter parts of the scallions and set aside.
  2. Cut the avocado in half, remove the pit, cut each half in half again to make it easier to remove the skin. Remove any discolored or bruised parts if seen. Chop a bit then place into a bowl. Mash with a fork. Squeeze in the juice of 1/2 lemon and season with a dash of salt. Slice the jalapeño to remove the seeds and ribs. Chop into very small pieces. Add half of the chopped peppers to the avocado mixture. Keep the rest of the pepper on the side for now. Chop the cilantro and half of it to the avocado mixture, reserve remaining cilantro. Add some of the sliced green onion tops.
  3. Cut the tomato into a small pieces and place into a bowl. Add the remaining jalapeño and cilantro to the tomatoes along with some of the sliced scallion tops. Stir and season with a dash of salt, if desired.
  4. Stir the lime zest and 1/2 teaspoon of the chili powder into the yogurt. Set aside. Slice the olives and set aside.
  5. Warm olive oil in a medium skillet over medium heat. Add the sliced scallion bottoms and garlic. Cook, stirring often until slightly soft, but not browned. Stir in the cumin and 1/2 of the chili powder to allow the spices to mingle with the scallions. Add the black beans and stir to combine. Allow to cook for a few minutes to soften the beans a bit, then partially mash the beans in the skillet, the mixture will be thick. Add the juice of both halves of the lime. Season with black pepper and a dash of salt, if desired. Remove from heat and allow to cool to room temperature. If mixture seems too thick, stir in a few tablespoons of water a little at a time until you get it to your desired thickness.
  6. Set up 6 containers - such as the short, 9-ounce, clear plastic tumblers. Spoon about 1/4 cup of the bean mixture into the bottom of each cup and smooth top to flatten with a spoon. Next, spoon about 2 tablespoons of the yogurt mixture over the beans, and smooth to flatten with a spoon. Next, scoop about 2 tablespoons of the avocado mixture over the yogurt layer and smooth to flatten. Spoon about 2 generous tablespoons of the tomato mixture over the top of the avocado, Sprinkle with cheese of choice. Top with sliced olives and a few more of the sliced green scallion tops. Cover and refrigerate until ready to serve. Enjoy with tortilla chips or your favorite sliced vegetables - like carrots, celery, bell peppers or jicama. Best when served with a spoon to dig down and get all of the yummy layers in each bite.
  7. You can save some time by using canned refried beans, pre-made guacamole and salsa from a jar, but it will be much higher in sodium and will not taste quite as fresh.

Categories

  • Appetizer
  • Lunch
  • Snack
  • Plant-Based Protein
  • Vegetable
  • Gluten Free
  • Vegetarian
  • MHealthy

Nutrition Information

Serving Size
1 cup
Serves
6
Calories
237.00
Total Fat (g)
10.90
Saturated Fat (g)
3.50
Sodium (mg)
113.00
Total Carbohydrates (g)
25.20
Dietary Fiber (g)
10.10
Protein (g)
11.50