Heart-Healthy Classic 7 Layer Dip
Elevate your snack game with this vibrant Heart-Healthy Classic 7 Layer Dip, a nutritious twist on the traditional party favorite. Packed with nutrient-dense ingredients like creamy mashed avocado, protein-rich black beans, and fresh pico de gallo, this dip is as satisfying as it is good for you. Layers of plain low-fat Greek yogurt, shredded lettuce, and reduced-sodium salsa add a refreshing balance of flavor, while the sprinkling of low-fat cheddar and sliced black olives delivers just the right touch of indulgence. Perfect for gatherings or as a light appetizer, this crowd-pleasing dip pairs wonderfully with whole-grain or baked tortilla chips. Ready in just 20 minutes and boasting heart-healthy ingredients, it’s a guilt-free way to impress your guests.
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Recipe Information
Ingredients
- 15 oz Black beans, canned, low-sodium, drained and rinsed
- 2 tbsp Extra virgin olive oil
- 2 cloves Garlic, minced
- 2 tbsp Lime juice, fresh
- 2 large Avocado, ripe
- 1 cup Tomato, diced
- 0.5 cup Red onion, finely chopped
- 1 cup Low-fat Greek yogurt, plain
- 0.5 cup Cilantro, fresh, chopped
- 1 small Jalapeño, seeded and finely chopped
- 1 cup Low-fat cheddar cheese, shredded
- 1 cup Lettuce, shredded
- 1 cup Salsa, low-sodium
- 0.5 cup Black olives, sliced
- 1 tsp Cumin, ground
- 0.25 tsp Salt
Instructions
In a food processor, combine black beans, olive oil, minced garlic, lime juice, cumin, and salt. Blend until smooth. This will be your bean layer.
In a medium bowl, mash the avocados with a fork until smooth. Add a tablespoon of lime juice and half of the chopped cilantro, mixing until well combined. This will form the guacamole layer.
In a separate bowl, mix the diced tomatoes, red onion, remaining cilantro, and jalapeño to create the pico de gallo layer.
In a clear 9x13 inch or similar-sized dish, spread the bean mixture evenly at the bottom as the first layer.
Layer the Greek yogurt over the bean mixture to form the second layer.
Follow with a layer of guacamole, ensuring even coverage across the dish.
Next, evenly spread the pico de gallo mixture.
Sprinkle a layer of lettuce over the pico de gallo.
Spread the salsa evenly over the lettuce layer.
Sprinkle the shredded cheddar cheese over the salsa.
Finally, evenly distribute the sliced black olives on top.
Chill in the refrigerator for at least 30 minutes before serving to meld flavors. Serve with whole-grain or baked tortilla chips.
Nutrition Facts
Calories |
2133 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 124.0 g | 159% | |
| Saturated Fat | 25.4 g | 127% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 56 mg | 19% | |
| Sodium | 3944 mg | 171% | |
| Total Carbohydrate | 167.5 g | 61% | |
| Dietary Fiber | 69.1 g | 247% | |
| Total Sugars | 31.5 g | ||
| Protein | 115.4 g | 231% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1391 mg | 107% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 4997 mg | 106% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
