Layered Mexican Dip

Layered Mexican Dip

Blood Sugar: 4Servings: 7Preparation Time: 25minMeal Category: Snack
Micronutrients:CalciumFolateVitamin A

Macronutrients per 100g

Energy
141kcal
Sugar
2g
Fat
9g
Fiber
4g
Sat fat
2g
Protein
7g
Carbs
10g
Sodium
191mg

Ingredients

260g / 9.17oz Greek-style yoghurt, 0.5 Lemon or lime juice, 125ml / 4.23fl oz Tomato salsa, 3 cut into sticks Radishes, 0.5 diced Red capsicum, 1 diced Lebanese cucumber, 50g / 1.76oz grated Cheddar cheese, 1 tbsp Extra virgin olive oil, 0.5 finely diced Brown onion, 1 crushed Garlic clove, 400g / 14.11oz drained and rinsed Black beans or red kidney beans, 1.5 tsp Ground cumin, 1.5 tsp Smoked paprika, 0.5 tsp Cayenne pepper, 0.5 tsp Salt, 2 ripe Avocados, 0.5 crushed Garlic clove, 1 Lemon or lime juice, 0.25 cup Coriander leaves

Preparation

1. To make the refried beans, heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 2. Fry 0.5 finely diced brown onion and 1 crushed garlic clove until soft. 3. Add 400g drained and rinsed black beans or red kidney beans, 1.5 tsp ground cumin, 1.5 tsp smoked paprika, 0.5 tsp cayenne pepper, and 0.5 tsp salt. Mash to combine. Cook for 2-3 minutes, then stir in 125ml water to loosen. Set aside to cool. 4. For the guacamole, scoop the flesh of 2 ripe avocados and add 0.5 crushed garlic clove, juice of 1 lemon or lime, and 0.25 cup coriander leaves. Mash until smooth. 5. Whisk together 260g Greek-style yoghurt and juice of 0.5 lemon or lime. 6. Mix 125ml tomato salsa with 3 cut into sticks radishes, 0.5 diced red capsicum, and 1 diced Lebanese cucumber. 7. To assemble, spread the refried beans in a serving dish, sprinkle with 50g grated cheddar cheese, spread guacamole, then yoghurt. Top with salsa mixture. Serve with chips and vegetable sticks.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
31% of RDI
Vitamin C
11% of RDI
Omega 3
4% of RDI
Vitamin A
47% of RDI
Calcium
59% of RDI
Folate
55% of RDI

Good to know

Tinned refried beans are convenient but homemade is better. Remove seeds from chilli for milder heat.

How to Prepare

1. To make the refried beans, heat 1 tbsp extra virgin olive oil in a frying pan over medium heat. 2. Fry 0.5 finely diced brown onion and 1 crushed garlic clove until soft. 3. Add 400g drained and rinsed black beans or red kidney beans, 1.5 tsp ground cumin, 1.5 tsp smoked paprika, 0.5 tsp cayenne pepper, and 0.5 tsp salt. Mash to combine. Cook for 2-3 minutes, then stir in 125ml water to loosen. Set aside to cool. 4. For the guacamole, scoop the flesh of 2 ripe avocados and add 0.5 crushed garlic clove, juice of 1 lemon or lime, and 0.25 cup coriander leaves. Mash until smooth. 5. Whisk together 260g Greek-style yoghurt and juice of 0.5 lemon or lime. 6. Mix 125ml tomato salsa with 3 cut into sticks radishes, 0.5 diced red capsicum, and 1 diced Lebanese cucumber. 7. To assemble, spread the refried beans in a serving dish, sprinkle with 50g grated cheddar cheese, spread guacamole, then yoghurt. Top with salsa mixture. Serve with chips and vegetable sticks.

Good to Know

Tinned refried beans are convenient but homemade is better. Remove seeds from chilli for milder heat.

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