Healthy 7 Layer Dip

Healthy 7 Layer Dip

Healthy 7 Layer Dip
Healthy 7 Layer Dip
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Refried Black Beans
  • 2 teaspoons extra-virgin olive oil
  • ¼ cup finely chopped yellow or white onion about ¼ medium onion
  • 3 black garlic cloves or regular garlic cloves, pressed or minced
  • 1 teaspoon ground chili powder
  • 1 can 15 ounces black beans, rinsed and drained, or 1 ½ cups cooked black beans
  • 1/2 cup water
  • Celtic salt to taste
  • 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
  • Other ingredients
  • 1 cup greek yogurt
  • Splash of lemon juice
  • Cilantro minced
My homemade salsa recipe
  • Minced Jalapeño – optional for more heat
  • 1 cup pitted black olives cut into halves
  • 1 scallion minced
  • 1 cup shredded Gouda goats cheese


  1. 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.
  2. Add the garlic and chili powder. 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.
  3. 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.
  4. 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.
  5. Mix together the Greek yogurt, lemon, and minced cilantro. Once mixed add on top of the guacamole in an even layer
  6. 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.
  7. Add scallions, then top with cheese, olives, and Jalapenos
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Healthy 7 Layer Dip


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