easy vegetarian mexican layer dip recipe.

This is a great microwave-only recipe; perfect for wine nights, football gatherings, Mexican-food night, potlucks --- the options are endless!  Even the guys kept going back for more at our latest Sunday Night Football gathering!


1 cup black beans, rinsed and drained
1 1/2 cups frozen ground-beef-style soy crumbles
1/2 cup chopped onion
1 tablespoon taco seasoning
2 wedges The Laughing Cow Light Swiss Cheese
4 slices fat-free or reduced-fat cheese slices (choose a variety, or whatever you have in the fridge)
2 tablespoons reduced-fat shredded Mexican blend cheese
1/2 cup Rotel, lightly drained (or salsa)
1/3 cup fat-free or reduced-fat sour cream
1 cup chopped lettuce
1 tomato, chopped


Heat black beans in a small microwave-safe bowl for 1 minute, or until heated through. Transfer to a microwave-safe serving dish.

In the small microwave-safe bowl, heat the soy crumbles for 1 minute. Stir in the onion and taco seasoning. Return to the microwave until heated through, about 1 more minute. Transfer the soy crumble mixture on top of the black beans.

In the same bowl, combine all of the cheeses. Heat in the microwave until softened, about 30 – 60 seconds. Stir well. Add the Rotel (or salsa) and stir again. Transfer mixture to the serving dish.

Place the serving dish in the microwave and heat for 30 seconds.

Complete the dish by layering the sour cream on top of the cheese mixture, followed by the lettuce and tomato.


1/8th of recipe : 99 calories, 1.5g fat, 508mg sodium, 12.5g carbs, 3g fiber, 3g sugars, 9g protein

*You can pretty much use any cheeses you have in the house (we often have several kinds). Keep in mind that the spicier the cheeses, the spicier your dip will be.

*This recipe can easily be doubled and is great as leftovers from the fridge (a few scoops over chips make for super-easy – and tasty! – nachos)!

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