Seven-Layer Bean Dip with Fresh Tortilla Chips


Eating clean just hit a whole new level this week.  I learned to make my own tortilla chips.  And not only were they delicious, but they were a cinch to make and are pretty healthy too…SCORE!

And if that wasn’t cool enough, I got to dunk those crisp, salty triangles of love into a rich and creamy, party in your mouth, seven-layer bean dip.  A match made in heaven, for sure :)

The key to this rockin appetizer/snack/lunch/dinner/any time of day treat, is to use the freshest ingredients.  I did use canned beans and olives (although after reading this blog post I am determined to make my own beans) but the addition of fresh jalapeños, bell peppers and cilantro brings in bright and pungent flavors.  And the vibrant colors make for a beautiful presentation.


1/8 large red onion, cut into thin 1-inch-long slices

1 15 oz can Pinto Beans

1 tsp chile powder

1/4 tsp ground cumin

3 jalapeño chile peppers, seeded and chopped

1 15 oz can black beans, drained and rinsed

1 avocado, peeled, pitted, and thinly sliced

1 cup nonfat plain Greek yogurt

1 red bell pepper, cut into thin 1-inch-long slices

1/2 cup fresh cilantro, chopped

1/2 cup black olives, chopped

Olive oil cooking spray

6 6-inch sprouted corn tortillas

Pinch sea salt, optional


1.  In a large skillet, heat 1/4 cup water on medium-high.  Add onion and cook, stirring frequently, until softened, about 3 minutes.  Add pinto beans, chile powder and cumin and stir to combine.  With a potato mashed or the back of a fork, mash mixture slightly.  Cook, stirring, until heated through, about 3 minutes.

2.  Spoon pinto bean mixture into a 8-inch Square Cake Pan.  Layer  jalapeños, black beans, avocado, yogurt, bell peppers, cilantro and olives over top.  Cover and refrigerate for at least 2 hours, or overnight.

3.  Prepare chips:  Preheat oven to 400 degrees F.  Mist 2 large baking sheets with cooking spray.  Stack tortillas and cut into quarters.  Spread in a single layer on baking sheets, leaving enough space between each and dividing evenly amount sheets.  Mist tops with cooking spray.  If desired, sprinkle with salt.  Bake for 8 to 12 minutes, until crisp and edges are slightly browned.

Recipe from Clean Eating

As delicious as this dip was, the next time I make it I think try to change a few things.  For one, the jalapeños were a bit too hot for me.  I might substitute them with green bell pepper instead and then replace the red bell pepper with chopped tomatoes.  It could also use a bit of seasoning in each layer.  Nothing fancy.  Just some salt and pepper.  But I think those small changes could go a long way.

I was most surprised by the success of the Greek yogurt.  I have heard of people using it in place of sour cream before, but I had never tried it myself.  I have a strong love affair with sour cream and couldn’t imagine Greek yogurt being able to take its place.  But after this experience, it’s done.  Greek yogurt is a great substitute for sour cream and I’m looking forward to trying it in some of my other recipes soon.

So the next time you are looking for the perfect party food, ditch the highly processed, calorie-ridden dips and reach for a fresh and healthy alternative.  Plus, I can bet that if you bust out your own homemade chips, you are sure to be the hostess with the mosses!

Tagged , , , , , , , , , , , , , ,

7 thoughts on “Seven-Layer Bean Dip with Fresh Tortilla Chips

  1. What a great idea baking your own tortilla chips. The calories in the regular ones are terrible. I will have to give this a try.

  2. I’ve found Greek yogurt is a good substitute for sour cream when the dish stays chilled. I have a recipe for cilantro and lime coleslaw that works quite well with Greek yogurt instead of sour cream. When it gets heated though (like swirling it into chili), the textural differences seem to be more obvious for some reason.

  3. Wow! This looks amazing and delicious. I love the picture you took and how you displayed the food. I am definitely going to have to try this one. Thanks for sharing.

  4. […] Using the corn kernels and the black beans as a guide, dice the pepper, tomato, and onion to roughly the same size.  Mix all of the vegetables together, add the lime juice, cumin, chili powder, salt, and pepper.  Mix well, but very gently, and serve with your favorite tortilla chips.  If you’re feeling really adventurous why don’t you try to make your own tortilla chips.  Check out a great recipe here. […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: