Healthy Seven Layer Dip

This healthy Tex-Mex layer dip is made with fresh ingredients! Homemade "refried" black beans, guacamole, salsa verde, pico de gallo and more. It's vegan and dairy-free, too. Recipe yields enough dip for 4 to 8 people, depending on serving sizes.

Serves: 6

Ingredients

Refried black beans

• 2 teaspoons extra-virgin olive oil
• ¼ cup finely chopped yellow or white onion (about ¼ medium onion)
• 1 clove garlic, pressed or minced
• 1 teaspoon ground cumin
• 1 can (15 ounces) black beans, rinsed and drained, or 1½ cups cooked black beans
• ¼ cup water
• ¼ teaspoon salt
• Freshly ground black pepper, to taste

Quick guacamole

• 2 medium avocados, halved and pitted
• 1 tablespoon lime juice (about ½ medium lime)
• ¼ teaspoon salt

Pico de gallo

• 1 large or 2 medium tomatoes, chopped (about 1½ cups chopped)
• ¼ cup finely chopped yellow or white onion
• ¼ cup chopped fresh cilantro
• 1 tablespoon lime juice (about ½ medium lime)
• ¼ teaspoon salt

Remaining layers

• ½ cup salsa verde, homemade or jarred, or your favorite salsa
• Handful of chopped pickled jalapeños (optional, if you like spice)

Instructions

To cook the black beans: In a small saucepan over medium heat, warm the olive oil until shimmering. Add the onions and a few dashes of salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 3 to 6 minutes.

Add the garlic and cumin. Cook, stirring constantly, until fragrant, about 30 seconds. Pour in the drained beans and water. Stir, cover and cook for 5 minutes. Reduce the heat to low, then remove the lid and use a potato masher or the back of a fork to mash up about at least half of the beans. Continue to cook the beans, uncovered, stirring often, for 3 more minutes.

Remove the pot from the heat and stir in the salt and pepper. Taste, and add more salt and/or pepper if necessary. If the beans seem dry, add a very small splash of water and stir to combine. Spread the beans into an even layer in a shallow, medium-sized serving bowl.

To prepare the guacamole: Use a spoon to scoop the flesh of the avocado into a small mixing bowl. Add the lime juice and salt. Mash with a clean potato masher or fork until the mixture is blended and no longer chunky. Taste and add additional lime juice and/or salt, if necessary. Spread the guacamole on top of the beans, leaving the outer ½" of beans visible for presentation value.

To avoid watering down your dip, drain the salsa in a fine mesh colander, or use a fork to transfers the solids onto the guacamole, again leaving the outer ½" of the guacamole visible.

To prepare the pico de gallo: In a medium bowl, combine the tomatoes, onion, cilantro, lime juice and salt. Stir to combine, then use a fork to pile the pico on top of the salsa, leaving behind as much of the juices as possible. Top with a sprinkle of chopped pickled jalapeño, if using.

NOTES
Recipe created with reference to All Recipes.

STORAGE SUGGESTIONS: This dip is really best consumed soon after preparing, but I enjoyed leftovers the next day. Press plastic wrap against the surface to help prevent the guacamole from browning.

MAKE IT QUICKLY: Substitute about 1½ cups each store-bought refried black beans and guacamole. 

Source:  COOKIE AND KATE