Foodie Friday: Black Bean Layer Dip

Making Super Bowl food. First up is black bean dip. Completely healthy I promise.

Foodie Friday: Black Bean Layer Dip
Prep time
Total time
Serves: 6
  • 1 small container Greek Yogurt (such as Yoplait)
  • 1 can Goya Low Sodium Black Beans or 2 cups of cooked black beans
  • 2 tsp Taco Seasoning
  • 3 oz Mango Pico (or regular pico de gallo)
  • ½ cup Shredded Cheddar Cheese (optional)
  • ½ cup Green Onions
  • Salt and pepper to taste
  1. Mix the Greek yogurt and taco seasoning together in a bowl. Put aside.
  2. Drain the black beans and put in a food processor or use hand blender chop attachment to break the beans up to a re-fried bean consistency. This would be where you would add the salt and pepper to taste. (I just added pepper.)
  3. Spread the beans in an even layer on the bottom of your serving dish.
  4. Next spread the Greek yogurt mixture in an even layer on top of the bean layer.
  5. If you choose to add cheese, this would be the time to add your cheese layer.
  6. Next, put a layer of your pico to cover.
  7. Lastly, sprinkle your green onions on top.
Nutritional information for the version without cheese. Sodium in the recipe is 139.6mg. I also used one container of Yoplait Greek yogurt.
Nutrition Information
Serving size: 6 Calories: 81 Fat: 0 Saturated fat: 0 Unsaturated fat: 0 Trans fat: 0 Carbohydrates: 15 Sugar: 4 Sodium: 139.6 Fiber: 4 Protein: 6.3 Cholesterol: 2.5


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  • Davey March 22, 2013, 4:18 pm

    Great work and great site! I’m going to bookmark it for your recipes, I just read your story on CNN and was amazed by the willpower and collaboration as a couple you two had. I’m on the other end of the spectrum, I could probably stand to gain some weight, like you said in the previous post: don’t forget to keep in balance.

    • Angela March 26, 2013, 7:11 pm

      More recipes are coming. I love to cook and try new things.