Pacific Wellness Toronto News

Recipe: Layered Mexican Bean Dip


By Meera Dossa BSc, ND


  • 2 cans kidney beans
  • 2 tbsp olive oil
  • Curry powder (for taste)
  • 2-3 ripe avocados
  • 1 fresh lemon
  • ½ head of iceberg lettuce (thinly sliced)
  • 2-3 large tomatoes (diced)
  • grated cheddar cheese


  • In a frying pan, slightly heat the olive oil. Once olive oil is heated, slowly add the two cans of well rinsed kidney beans into the frying pan.
  • While continually stirring the beans, add the curry powder for taste.
  • Once the powder has been evenly distributed and the beans have been heated through, remove them from the heat and transfer them to a large bowl.
  • With a potato masher, mash the refried beans to the desired consistency.
  • In a separate bowl, mash the avocados.
  • In a 9”x13” dish, spread the refried beans in an even layer.
  • Next, spread the avocados evenly over the layer of beans.
  • To this layer, squeeze the juice of the fresh lemon.
  • Continuing this layering process, add the lettuce, tomatoes and finally sprinkle with cheese (for those with a dairy sensitivity, try soy or rice cheese made by GALAXY!)
  • Refrigerate until you are ready to serve.
  • Serve with rice crackers or nachos. (For those with a gluten sensitivity, try Rice Works chips!)

Note: Kidney beans, named so for their unique shape, are hidden gems. Not only do these versatile legumes provide a dietary source of soluble and insoluble fiber, but they are also sources of protein, iron, thiamin (a B vitamin essential for cognitive function), and manganese (a trace mineral involved in energy production), folate (important for women of childbearing age for the prevention of neural tube defects), and magnesium (a mineral which plays an essential role in maintaining cardiovascular health.) The high fiber content of these legumes makes them welcome additions to any diet where cholesterol lowering or blood sugar stabilization are the end goals. Just one cup of kidney beans can provide up to 45% of the daily recommended intake of fiber, helping to bulk stools, thereby preventing constipation, lowering cholesterol and preventing a host of digestive disorders. Also, with summer just around the corner, what barbeque would be complete without a dip! This flavorful medley is a healthy (and tasty!) addition to any festive summer gathering.

Meera Dossa is a licensed naturopathic doctor at The Pacific Wellness Institute.