Fresh Seven-Layer Dip

Name: Fresh Seven-Layer Dip
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 6
Cuisine: Mexican
Ingredients: 2 teaspoons extra-virgin olive oil; 1/4 cup finely chopped yellow or white onion (about 1/4 medium onion); 1 clove garlic, pressed or minced; 1 teaspoon ground cumin; 1 can (15 ounces) black beans, rinsed and drained, or 1 1/2 cups cooked black beans; 1/4 cup water; 1/4 teaspoon salt; Freshly ground black pepper, to taste; 2 medium avocados, halved and pitted; 1 tablespoon lime juice (about 1/2 medium lime); 1/4 teaspoon salt; 1 large or 2 medium tomatoes, chopped (about 1 1/2 cups chopped); 1/4 cup finely chopped yellow or white onion; 1/4 cup chopped fresh cilantro; 1 tablespoon lime juice (about 1/2 medium lime); 1/4 teaspoon salt; 1/2 cup salsa verde, homemade or jarred, or your favorite salsa; Handful of chopped pickled jalapeños (optional, if you like spice)

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This post is brought to you by USA Pulses and Pulses Canada.

Meet the seven-layer dip of my dreams, which is actually… five layers. Let me explain. I’ve encountered quite a few Tex-Mex seven-layer dips at parties and potlucks. They’re fun and festive, and I can’t resist swooping in with tortilla chips. They feature some of my favorite ingredients: beans, guacamole, salsa and tomatoes. You can’t go wrong with any of those. They also include a few of my not-so-favorite ingredients, like pre-shredded cheese that’s all powdery on the outside, and so much sour cream that I feel weighed down afterward.

Then there are the canned, sliced black olives on top. My parents always ordered cheese pizzas with those black olives on top for themselves when we were kids. (Was that so we wouldn’t eat their pizza? Well played, Mom and Dad.) I’m forever haunted by the squeak of those olives between my teeth, so I can’t bring myself to use them in recipes. I substituted chopped pickled jalapeños for a similar, briny effect. If you don’t have nightmares about those olives, you could certainly use those instead.

Here’s my dream version of traditional seven-layer dip, which starts with a base of “refried” black beans, which despite the name, only contain two teaspoons of olive oil. Black beans (a pulse variety!) are rich in protein and fiber, a combination that helps regulate blood sugar levels. They’re also high in folate, magnesium and other essential goodness.

The beans are topped with quick versions of guacamole, salsa verde, pico de gallo and pickled jalapeños, making it a healthy party dip. The only trick is to try to avoid watering down the dip with excess tomato juice from the salsa and pico de gallo, so I have suggested draining them in a fine-mesh strainer in the recipe below. This dip makes a fantastic taco filling, too. Just add some chopped romaine lettuce for crunch.

If you want a shortcut version of the recipe below, you can use canned refried beans, and store-bought guacamole (gasp! yes!) and salsa. Just check the ingredients lists to make sure they don’t contain anything they shouldn’t. Trader Joe’s carries all three of those without any weird additives, and I’ll admit that I’ve stopped by on the way to my friends’ places to grab some guacamole. I always call it my Mexican grandmother’s secret recipe. I wish! You could also use this recipe as a template and make it your own. I won’t mind if you layer in some sour cream, cheese and olives if you want to make it more traditional.

You all know I’m a fan of beans, lentils and dry peas (which are collectively called pulses), and I’m glad to be singing their praises during the United Nation’s International Year of Pulses. For more information about the benefits of pulses, and to join me in taking the Pulse Pledge—a commitment to eat at least one serving of pulses every week—visit PulsePledge.com.

Fresh Seven-Layer Dip

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Author: Cookie and Kate
Prep Time: 20 mins
Cook Time: 10 mins
Total Time: 30 minutes
Yield: 6 1x
Category: Appetizer
Cuisine: Mexican

★★★★★

5 from 8 reviews

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.

Scale

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 1 ½ 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 1 ½ 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 1 ½ cups each store-bought refried black beans and guacamole.

▸ Nutrition Information

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.

This post was created in partnership with USA Pulses and Pulses Canada. Opinions are my own, always. Thank you for supporting the sponsors who support C+K!

Fresh Seven-Layer Dip

Fresh Seven-Layer Dip

Ingredients

Refried black beans

Quick guacamole

Pico de gallo

Remaining layers

Instructions

Notes

▸ Nutrition Information

By Kathryne Taylor

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Fresh Seven-Layer Dip

Ingredients

Refried black beans

Quick guacamole

Pico de gallo

Remaining layers

Instructions

Notes

▸ Nutrition Information

By Kathryne Taylor

Never miss a new recipe

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