Seven-Layer Bean Dip with Guacamole, Cheddar and Pico de Gallo
Inspired by techniques from NYT Cooking and America's Test Kitchen.
Canned pinto beans are warmed with cumin, chilli and garlic and mashed into a spreadable base, then layered with sour cream, Cheddar, lime guacamole, drained pico de gallo, black olives and spring onions, and served with tortilla chips.
Always check the labels of the products you use.
Method
- 1
Make the pico de gallo. Mix the tomato, onion, jalapeño, coriander, lime and salt, rest 15 minutes and drain.
- 2
Make the bean layer. Warm the beans with the spices, garlic and water, then mash with lime juice and cool.
- 3
Make the guacamole. Mash the avocado with lime juice and salt.
- 4
Layer. Spread beans, then sour cream and most of the cheese, then guacamole to the edges.
- 5
Top. Add the drained pico, olives, remaining cheese and spring onions.
- 6
Serve. Serve with tortilla chips straight away or chill for up to 4 hours.
Storage
Cover and refrigerate leftovers, and eat within 1 day; the guacamole will darken a little on top. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Low sugars: 2 g sugars per 100 g (limit ≤ 5 g)
- Source of fibre: 2 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 183 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
0.1 g per serving
0.2 % of the 50 g daily maximum · 0.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- small saucepan
- potato masher
- 3 medium bowls
- fork
- sieve
- 20 cm square glass dish or 1.5 l glass bowl
- spatula
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 468 kcal |
| Protein | 13.3 g |
| Carbohydrate | 42.9 g |
| of which sugars | 3.7 g |
| of which free sugars | 0.1 g |
| Fat | 28.6 g |
| of which saturates | 9 g |
| Fibre | 9.5 g |
| Salt | 1.32 g |
Protein per 100 kcal
2.8 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
