Five Layer Mexican Dip

Vegetarian
Gluten Free
Health score
14%
Five Layer Mexican Dip
23 min.
12
152kcal

Suggestions

Ingredients

  •  avocados ripe
  • 15.5 ounce black beans drained and rinsed low-sodium, canned
  • tablespoon chipotle pepper in adobo minced
  • 0.3 cup cilantro leaves chopped
  • cups corn kernels frozen (10-ounce box corn)
  • cloves garlic minced
  • 0.3 teaspoon ground cumin 
  • tablespoon jalapeno diced finely
  • tablespoons juice of lime 
  • teaspoons olive oil 
  • medium onion diced
  • 0.5 teaspoon salt 
  • 0.3 cup scallion thinly sliced
  • 0.8 cup cheddar shredded extra-sharp
  • cups tomatoes diced seeded
  • tablespoon water 

Equipment

  • food processor
  • bowl
  • frying pan

Directions

  1. Watch how to make this recipe.
  2. Heat the oil in a skillet over medium-high heat.
  3. Add onions and cook until they soften, about 3 minutes. Stir in the garlic and cook for 2 minutes more.
  4. Put half of the onion mixture into a food processor with the black beans, chipotle pepper, 2 tablespoons of the lime juice, cumin, water and salt. Puree until smooth. Set aside.
  5. Add the corn to the skillet with the remaining onion mixture and cook for about 3 minutes.
  6. Remove from the heat and stir in the cilantro leaves.
  7. In a small bowl mash the avocado with the remaining lime juice. In a medium bowl toss together the tomatoes, scallion and jalapeno, if using. Season tomato mixture with salt and pepper, to taste.
  8. Spread the black bean dip into the bottom of an 8 by 8 glass baking or serving dish. Top with the corn mixture, spreading it out to form a single layer over the beans, repeat with the avocado, then the tomatoes. Top with cheese.
  9. Serve with baked chips.

Nutrition Facts

Calories152kcal
Protein13.75%
Fat47.16%
Carbs39.09%

Properties

Glycemic Index
21.92
Glycemic Load
0.83
Inflammation Score
-5
Nutrition Score
8.7108696141969%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Eriodictyol
0.11mg
Hesperetin
0.45mg
Naringenin
0.19mg
Luteolin
0.02mg
Isorhamnetin
0.46mg
Kaempferol
0.11mg
Myricetin
0.04mg
Quercetin
2.5mg

Nutrients percent of daily need

Calories:152.17kcal
7.61%
Fat:8.52g
13.1%
Saturated Fat:2.27g
14.19%
Carbohydrates:15.88g
5.29%
Net Carbohydrates:9.85g
3.58%
Sugar:2.78g
3.09%
Cholesterol:7.06mg
2.35%
Sodium:344.55mg
14.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.59g
11.17%
Fiber:6.03g
24.12%
Folate:68.93µg
17.23%
Vitamin C:12.48mg
15.13%
Vitamin K:15.22µg
14.5%
Potassium:408.23mg
11.66%
Phosphorus:113.43mg
11.34%
Manganese:0.22mg
11.09%
Vitamin B2:0.15mg
9.1%
Copper:0.17mg
8.5%
Vitamin B6:0.17mg
8.37%
Magnesium:33.02mg
8.26%
Vitamin A:400.36IU
8.01%
Calcium:76.15mg
7.62%
Vitamin E:1.08mg
7.2%
Vitamin B5:0.71mg
7.09%
Vitamin B1:0.1mg
6.91%
Iron:1.17mg
6.48%
Vitamin B3:1.29mg
6.44%
Zinc:0.84mg
5.6%
Selenium:2.92µg
4.17%
Vitamin B12:0.07µg
1.25%