Easy Baked Refried Bean Dip  (or taco or burrito filling)

Let’s face it. No one goes to a Super Bowl party expecting Brussels sprouts, quinoa, and salmon. Hot wings, chips, and chili are more likely on the menu, and that’s perfectly okay.

My family most definitely enjoys the typical game day fare, but I do like to add a couple of healthy fillers to the mix. A hearty, green-based salad, for example, provides some balance and always seems to go over better than expected.

Of course, we also need dip to go with the aforementioned chips, but dips can unwittingly be one of the bigger dietary downfalls of the day. Along with their fabulous flavor, ingredients like cream cheese, sour cream, and mayonnaise contribute lots of empty calories. And as I watch the game (errr, the commercials), I’m certainly not thinking about recommended serving sizes that are measured in mere tablespoons.

With its short ingredient list, the following dip offers simplicity and balance to any casual buffet. Canned beans provide protein and creamy texture and jarred salsa supplies flavor with few calories and no fat. A modest amount of shredded cheese ratchets up the flavor, and a bevy of taco-like toppings contributes texture and visual appeal—and maybe even a serving of vegetables! We typically enjoy this dip with tortilla chips, although a variety of veggie dippers offer a wholesome option.

Easy Baked Refried Bean Dip
Leftovers make a delicious vegetarian filling for tacos or burritos and can be used in my recipe for Speedy Mexican Pizzas--coming soon!

Yield: 8 servings
Ingredients
  • 1
 (16-ounce) can refried beans
  • 1 
cup chunky salsa* (medium or hot according to preference)
  • 1 (4–ounce) can green chilies
  • 1 
cup shredded Mexican blend cheese (could use sharp cheddar, taco, etc.)
  • 1 teaspoon each chili powder and ground cumin
  • Optional toppings: extra cheese, sliced black olives, green onions, jalapeños, chopped fresh cilantro, tomatoes, avocado, hot sauce, etc.
  • For serving: tortilla chips or corn chips (like Scoops) and/or assorted veggie dippers
Instructions
  1. Combine all of the ingredients in a mixing bowl, and transfer to a 9-inch pie plate. No need to grease the plate.
  2. Bake at 350 degrees F for 15-20 minutes or until very hot in the center.
  3. If desired, sprinkle with a little extra cheese and return to the oven for a minute or two or until the cheese is fully melted. Remove from the oven and top as desired. Serve with corn or tortilla chips and/or veggie dippers.
Notes
  • * If your salsa is watery, drain off the excess liquid and then measure 1 cup.
The Fountain Avenue Kitchen https://fountainavenuekitchen.com/
Nutrition facts for bean dip based on 8 servings: Calories 123; Total fat 5.6 g; Saturated fat 3.3 g; Potassium 276 g; Total Carbs 11.7 g; Dietary Fiber 3.8 g; Sodium 488 mg; Sugars 1.1 g; Protein 7.3 g

Leftovers can be enjoyed in tacos, burritos, and a delicious and the quick weeknight meal pictured below.My whole family enjoys Speedy Mexican Pizzas, and any extra dip can be used in place of the refried beans specified in the linked recipe.   

 

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