Healthy Lifestyle Diets Low-Carb Recipes Low-Carb Appetizer Recipes Low-Carb Dip & Spread Recipes Loaded Black Bean Dip 5.0 (9) 7 Reviews This is a 7-layer black bean dip simplified: Just heat and season refried beans, then top with fresh vegetables for a texturally exciting dip. By Devon O'Brien Devon O'Brien As EatingWell's former Senior Food Editor, Devon handled all things weeknight dinner and fast meal solutions. She also worked in the EatingWell Test Kitchen developing and testing recipes and shooting how-to videos. In her current position at Allrecipes, she's focused on all the hottest food trends, new products and ideas and best hacks pertaining to cooking. EatingWell's Editorial Guidelines Updated on March 28, 2024 Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands. EatingWell's Editorial Guidelines Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Cook Time: 5 mins Active Time: 10 mins Total Time: 15 mins Servings: 18 Yield: 1 cups Nutrition Profile: Low-Fat Gluten-Free Low-Calorie Jump to Nutrition Facts Tips from the Test Kitchen What Is 7-Layer Dip? The 7-layer dip is an appetizer with origins in Texas. Typical ingredients include refried beans, guacamole, sour cream mixed with taco seasoning, salsa, grated cheese, black olives and lettuce, but the recipe has many variations. We simplified and made this dip healthier by using reduced-sodium refried black beans and topping it with fresh vegetables. I Don't Have Cotija Cheese. Is There a Substitute? Cotija cheese is a salty, crumbly Mexican cheese made from cow's milk. If you can't find cotija cheese, you can substitute it with queso fresco, which has a similar texture and flavor. You can also use feta cheese, but it will have a sharper and tangier flavor. How to Serve 7-Layer Dip Serve the dip with homemade baked tortilla chips or air-fryer tortilla chips and raw veggies like sliced bell peppers and cucumbers. Spread the dip on tostadas and top with charred vegetables, add them to wraps with greens or make tortas with shredded cabbage on crusty bread for easy vegetarian weeknight meals. Additional reporting by Jan Valdez Ingredients 1 (15 ounce) can reduced-sodium refried black beans 1 tablespoon lime juice 1 clove garlic, grated ½ teaspoon chili powder ½ teaspoon ground cumin ⅛ teaspoon salt 1 medium avocado, diced ½ cup finely chopped tomato ¼ cup finely chopped red onion ¼ cup crumbled cotija cheese or queso fresco 2 tablespoons diced pickled jalapeño 2 tablespoons chopped fresh cilantro Directions Combine beans, lime juice, garlic, chili powder, cumin and salt in a shallow bowl. Microwave on High until heated through, about 1 minute. Spread the mixture into an even layer and top with avocado, tomato, onion, cheese, pickled jalapeño and cilantro. To make ahead Cover and refrigerate for up to 3 hours. Originally appeared: EatingWell Magazine, May 2020 Rate It Print Nutrition Facts (per serving) 58 Calories 3g Fat 6g Carbs 2g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 18 Serving Size 3 Tbsp. Calories 58 % Daily Value * Total Carbohydrate 6g 2% Dietary Fiber 2g 8% Total Sugars 1g Protein 2g 5% Total Fat 3g 4% Saturated Fat 1g 3% Cholesterol 2mg 1% Vitamin A 139IU 3% Vitamin C 3mg 4% Folate 12mcg 3% Sodium 107mg 5% Calcium 25mg 2% Iron 1mg 3% Magnesium 5mg 1% Potassium 82mg 2% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved