Healthy Layered Dip

I often go to potlucks and struggle with trying to find a dish to take. Most people sign up to bring desserts, but there’s not many main courses or nothing to snack on. I’ve always loved the 7-layered dip found at Costco and thought I’d create a healthier version of it — plus I know what ingredients I’m putting into it. I brought it to a potluck twice  now and people loved it and didn’t suspect it was healthy!

Ingredients

  • 1/3 cup of black beans, soaked overnight (or 1 can of black beans, drained and rinsed)
  • 2-3 tsp grapeseed oil
  • 1 small onion (red or other)
  • 5-6 cloves of garlic
  • 1 tbsp ground cumin
  • salt, to taste
  • 1 large Florida avocado or 3 small avocados
  • 1 small lime, juiced
  • handful of cilantro, chopped
  • 1 small green chilli or jalapeño, finely diced (optional)
  • dash of chilli flakes
  • salt and pepper, to taste
  • 1 cup nonfat or low fat greek yogurt    *see note
  • 2 tomatoes, seeded and diced
  • 1 can of sliced black olives, rinsed and drained
  • 2-3 scallions, sliced
  • 1/3 to 1/2 cup light cheddar cheese, grated (or other choice)    *see note

———

Prepare the black bean layer by boiling the 1/3 cups of soaked black beans (approx. 1 cup after soaking and boiling), until soft. Drain and set aside. Meanwhile, slice half the onion and sautee in a pan with the grapseed oil. Add 2-3 crushed garlic cloves. When translucent, add the black beans and sautee some more, about 5 minutes. Add the cumin and a pinch of salt and stir (don’t forget chips can be salty!). Transfer to a food processor and process until mashed and a puree forms. You may need to add a bit of water depending on how thick the mixture is to help with the pureeing. Place this layer in the bottom of a serving dish.

Prepare the guacamole layer by slicing the avocado into chunks and placing into a bowl. Dice the remaining onion and add. Crush the remaining cloves of garlic and add. Add the lime juice, chilli flakes, chopped cilantro, and salt and pepper. If using, add the diced green chilli (you may remove the seeds if you do not like too much spice). Mash together with a fork until flavours are combined. It can still be a bit chunky. Add this to the top of the black bean layer.

Add the greek yogurt on top of the guacamole and spread evenly (this acts as the sour cream layer). Add the diced tomatoes, scallions, and olives on top, and sprinkle with the cheddar cheese. Serve with a side of corn tortilla chips, and enjoy!

Notes

You may create your own salsa instead and add in place of the tomato layer. Feel free to come up with your own layers or add other layers to it! For example, you can add a white bean pesto layer or hummus. To make vegan, feel free to replace the greek yogurt with vegan sour cream or other non-dairy plain yogurt and omit the cheese, or use Daiya cheese shreds of your choice.

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