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This Easy 7-Layer Bean Dip Is A Must For Your Next Home Match!

7-Layer-Bean-Dip-1

League Snacks

This Easy 7-Layer Bean Dip Is A Must For Your Next Home Match!

This easy-to-make dip has layers of Mexican-inspired goodness. It’s the perfect dish to nosh on right after a league match!

I love it when my partner brings her yummy 7-layer bean dip to our home matches. I swear, I could eat the whole thing by myself!

This easy-to-make Mexican dip has layers of flavored refried beans, guacamole, sour cream, salsa, cheese, olives and green onion… perfect to nosh on after a league match!

The secret to this bean dip is flavored refried beans. Canned refried beans are bland and boring, so these are seasoned with a little cumin, garlic powder and chili powder, though you could also use pre-packaged taco seasoning.

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Easy 7-Layer Bean Dip

7-Layer-Bean-Dip-1

 
(2 votes, average: 4.50 out of 5)

  • Prep Time: 15 min
  • Total Time: 15 min
  • Yield: 18 servings 1x
  • Category: league snacks
Scale

Ingredients

  • 2 (15 oz) cans refried beans (black or pinto)
  • 2 tsp chili powder
  • 1 tsp ground cumin
  • ½ tsp garlic powder
  • 3 avocados, peeled and seeded
  • 1 tbsp fresh lime juice
  • 8 oz sour cream
  • ¾ cup your favorite salsa
  • 5 ½ cups shredded Mexican blend cheese (cheddar and Monterey jack)
  • 6 oz black olives, sliced
  • 2 green onions, sliced
  • 1 roma tomato, diced (optional garnish)
  • tortilla chips

Instructions

  1. Add the refried beans to a mixing bowl. Season with chili powder, cumin and garlic powder (or 2 tbsp. of your favorite packaged taco seasoning). Taste and add more seasoning if desired.
  2. Spread beans into a single layer on a large serving plate or in a 9″x13” pan.
  3. Add the avocados and lime juice to a bowl and mash well with a fork. Dollop spoonfuls of the mixture evenly over the beans, and then gently spread into an even layer.
  4. Dollop spoonfuls of the sour cream evenly over the avocados, and then gently spread into an even layer.
  5. Dollop small spoonfuls of salsa all over the top of the sour cream layer, and then gently spread into an even layer.
  6. Sprinkle with the cheese, followed by the olives and green onion. You could also add a diced tomato for a colorful garnish (optional).

Notes

Low-fat option: use fat-free beans and fat-free or low-fat cheese

Vegan options: use a vegan cheese like Daiya and a non-dairy yogurt like Kite Hill… so yummy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 192
  • Sugar: 1.1g
  • Sodium: 654.6mg
  • Fat: 7.7g
  • Saturated Fat: 2.4g
  • Carbohydrates: 12.1g
  • Fiber: 4.7g
  • Protein: 14.3g
  • Cholesterol: 26.9mg
  • Potassium: 345mg

Wife, dietician, and life-long tennis enthusiast and player. I honestly can't think of anywhere I'd rather be than on a tennis court!

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