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#EatWellLiveWell: Avocado Bean Dip

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Avocado Bean Dip

The weather is finally sunny, warm and gorgeous — so why are you still eating inside? It's that time of the year again to pack up a delicious meal, grab your family and friends, and head to the nearest park for a favorite summer tradition, picnics! In honor of National Picnic Day on June 18th, whip up this delicious Avocado Bean Dip recipe to mix up your traditional take on picnic food.

Made with plenty of hearty black beans, this Avocado Bean Dip is a great option to pack for your picnic, as it is filled with numerous health benefits. Black beans, like many other legumes, are high in protein and fiber content, which makes them a healthy food choice for vegetarians or people trying to cut back on fatty meat protein. Some of the amazing benefits black beans offer include maintaining healthy bones, managing diabetes, lowering blood pressure, and warding off heart disease. Break out this crowd-pleasing dip during National Picnic Day or any other special summer occasion!

Recipe: Avocado Bean Dip

Servings: 12


  • 1 - 16 ounce can non-fat refried beans

  • 1 -16 ounce can black beans, drained and rinsed

  • 4 scallions, sliced

  • ½ cup prepared salsa

  • ½ teaspoon each ground cumin and chili powder

  • ½ cup reduced fat sour cream

  • 1 ½ cup shredded lettuce

  • 1 medium onion, chopped

  • 1 medium tomato, chopped

  • 1 medium avocado, chopped

  • 1 cup cheddar cheese


  1. Combine refried beans, black beans, scallions, salsa, cumin and chili powder in a large bowl.

  2. Grease a 9x13” pan and transfer combined ingredients into the pan

  3. Top with cheese and microwave on high for 3-5 minutes until cheese is melted and bean mixture is hot.

  4. Lightly spread sour cream over the hot mixture and top with chopped tomatoes, onions, lettuce, and avocado.

  5. Serve with fresh tortilla chips!

Nutrition Information:

130 calories, 6.5 g total fat, 365 mg sodium, 14 g carbohydrates, 4.3 g fiber, 1.1 g sugar, 6.5 g protein

Get creative with your snacks and meals this summer by signing up for LiveWell with UnityPoint Health email updates to discover more great recipes!