Layered Refried Bean Dip

Legumes are a valuable source of minerals, fibre, protein and B vitamins. Here is a tasty way to include them, along with some beneficial fats and colourful vegetables. When I served this to a group of teenagers recently, they loved it so much one of them asked to lick out the dish. Why not?

Serves 6 to 12

Ingredients:

• 1 can 14 oz (400 ml) refried beans
• ½ cup organic salsa
• 2 tbsp or more organic green or organic red onions, minced
• ½ cup chopped organic sweet peppers
• Classic Guacamole or 1 organic avocado, scooped out and mashed with a fork
• ¼ - ½ cup real sour cream, organic preferred
• ½ cup diced fresh organic tomatoes
• ½ cup grated raw milk cheddar

Method:

1. Spread the refried beans in a layer about ½” thick in the bottom of a shallow dish.
2. Add the remaining ingredients in order.
3. Chill if you wish for a short time, or overnight.
4. Serve with vegetables or with Sprouted Seed Crackers.

The layered dip will have the best flavour if you use guacamole, and it is quick and easy to make: you’ll find a good recipe for it on page 388. In a pinch, just mash the avocado and add salt, a pinch of cayenne and a splash of lemon juice. With all the other flavours in the dish, it will still taste great.

Preparation Tip: 

Refried beans are usually made from pinto beans and sometimes from black beans.You can prepare your own refried beans by mashing well-cooked beans with a potato masher, adding a little salt, plus a bit of water if
needed.

Unlock Your Food’s Potential: 

Use raw milk cheese and beans that have been cooked the preferred way (soaked overnight, drained, and cooked in fresh water).

Diabetic Friendly: 

Legumes have a fair amount of carbohydrates, but in this dish they are balanced with the fats of the avocado, sour cream and cheese. Just be sure to avoid the usual corn chips and serve this instead with vegetables or Sprouted Seed Crackers, which are very low in carbohydrates while being high in nutrition and crunch.