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Game Day Bean Dip
A family favorite dip for an appetizer, snack or to take to a party.
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Course
Appetizer
Cuisine
American, Kid Friendly, Mexican
Meal
Snack
Time to Table
11-20 Minutes
May Contain
Dairy, Eggs, Soy
Prep Time
12
minutes
mins
Servings
6
Calories
120
Ingredients
1x
2x
3x
30
oz.
refried pinto beans
- (FODMAP)
1
tsp.
cumin
separated
4
oz.
green chiles diced
separated
1/3
C.
greek yogurt
- (FODMAP)
1/3
C.
sour cream
- (FODMAP)
1/3
C.
mayonnaise
- (FODMAP)
1/2
tsp.
garlic powder
1/2
tsp.
chili powder
1/4
tsp.
red pepper flakes
1
tomato(es)
chopped
3
green onions
chopped - (FODMAP)
1/2
C.
cheddar cheese
shredded
Instructions
Combine beans, 1/2 tsp. of cumin, and half the diced chiles; spread on a platter or 10" quiche dish.
In a bowl, combine the yogurt, sour cream, mayonnaise, 1/2 tsp cumin, chili powder, garlic powder and red pepper flakes. Spread over the beans.
Sprinkle with remaining chiles, cheese, onions, and tomatoes.
Serve with raw vegetables, cut up and/or corn chips.
Tip
Try using chipotle mayo for an extra little kick. Add some chopped avocado for a boost of omega 3s.
Nutrition
Serving:
0.3
C.
Calories:
120
kcal
Carbohydrates:
17
g
Protein:
6
g
Fat:
6
g
Saturated Fat:
4
g
Sodium:
359
mg
Fiber:
5
g
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