Nutritious alternatives for Superbowl Sunday

Nutritious Southwestern Bean Dip

A nutritious alternative for Superbowl Sunday – Southwestern Layered Bean Dip – high in fibre, lower in fat

We all know that Super Bowl Sunday is not just about the game—it’s about the food!

I usually pass on the store-bought snacks and take-out foods and enjoy making delicious homemade dips for the Big Day.

By making homemade dips we can choose the specific ingredients that go in the dip. By choosing low sodium salsa and sauces, as well as low fat cheese and sour cream we can reduce fat and sodium content drastically.

Try this easy Tex-Mex layered dip with plenty of black beans, salsa and chopped fresh vegetables – which mean a healthy amount of dietary fibre – and it packs less than half the calories and fat of traditional versions of other Super Bowl favourites:

Southwestern Layered Bean Dip

Source: EatingWell

We use reduced-fat sour cream along with full-fat (and full-flavored) cheese to make the dip lighter without compromising great taste. Be sure to have lots of baked tortilla chips on hand when you serve it.


  • 1 16-ounce can nonfat refried beans, preferably “spicy”
  • 1 15-ounce can black beans, rinsed
  • 4 scallions, sliced
  • 1/2 cup prepared salsa (low sodium)
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon chili powder
  • 1/4 cup pickled jalapeño slices, chopped
  • 1 cup shredded Monterey Jack, or Cheddar cheese (light)
  • 1/2 cup reduced-fat sour cream
  • 1 1/2 cups chopped romaine lettuce
  • 1 medium tomato, chopped
  • 1 medium avocado, chopped
  • 1/4 cup canned sliced black olives, (optional)


  1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
  2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
  3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

Makes 12 1/2-cup servings.

Per serving :146 Calories; 7 g Fat; 3 g Sat; 3 g Mono; 12 mg Cholesterol; 15 g Carbohydrates; 7 g Protein; 5 g Fiber; 288 mg Sodium; 164 mg Potassium

Make Ahead Tip
Prepare through Step 1, cover and refrigerate for up to one day. To serve, continue with Steps 2 & 3.

Go 49ers! 🙂

Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.

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