Sometimes you just want a good snack.
Not necessarily a full meal, but just something to munch on while you’re watching the big game, or Game of Thrones, (ok dear – or Dancing with the Stars).
But it’s got to be a healthy snack.
No processed junk foods here, just healthy, wholesome, plant-based whole foods.
Like This Incredibly Tasty Mexican 7 Layer Dip
This homemade Mexican 7 Layer Dip is a mixture of fat-free refried beans & black beans, our amazing cheese sauce, homemade guacamole, fresh homemade pico de gallo, freshly shredded lettuce, sliced black olives, and topped with your favorite salsa……
This is sure to be your favorite Mexican 7 Layer Dip (wait….1, 2, 3, 4, 5, 6, 7 – yes there’s 7 layers, whew) of all time.
All fresh, plant-based, whole foods that you lovingly mix right in the comfort of your very own kitchen.
And the best part of all?
This is couch food. Oh yeah!
It just doesn’t get any better than that.
Layer 1: Beans
I guess you could just open a can of refried beans and smush them into a bowl.
But I personally like to cook mine, for no other reason than this…..
Yeah. Exactly.
Please smash THAT up right now, and add a can of thoroughly rinsed black beans.
Cook till bubbly and maybe sprinkle in 1/2 teaspoon or so of cumin and a shake or two of your favorite hot sauce.
Much better.
Layer 2: Cheese
Hopefully you’ve already got a batch of my amazing CHEESE SAUCE sitting in your fridge right now. You know, the one made from potatoes and carrots? The one that is NOT made from Cashews, or Tofu?
Yeah THAT one? No?
Well then stop right now, head on over to the recipe, and whip up a batch right now.
Go ahead, I’ll wait.
Ready? Good.
You’ll need a few cups of this for the dip, but the rest can be saved for later.
Like my Mac and Cheese Recipe ……. but that’s another dinner,
Moving right along….
Layer 3: Guacamole
The whole inspiration for this dip came from a trip to the grocery store.
Yep, the large Avocados were on sale and after one feel, I knew they were perfect for some homemade guac.
Disclaimer Time: If you’re watching your fat content, which you should, you should probably skip this layer. (It will be a 6 layer dip, but oh well).
I know, I hear it too. But it’s a healthy fat.
And, Dr. McDougall does allow some Avocado, if you’re a healthy, trim, person. But remember fat is fat, and the fat you eat is the fat you wear. So be careful.
This IS a Vegan dish, but not necessarily a McDougall Friendly dish. And if you can’t have Avocados, well I’m sorry if I tempted you.
Otherwise:
Smash up 2 large Avocados in a bowl. Add 2-3 cloves of minced garlic, 3 or 4 chopped green onions, about 1/4 teaspoon of salt, and at least 1-2 tablespoons of lime juice with a small handful of chopped cilantro.
Adjust all the seasonings to your own taste of course, but this was just about the right amount for me.
Stir it up until it’s nice and creamy and set aside.
Layer 4: Pico De Gallo
Rooster’s Beak.
Yep, that’s what it means and I have no idea how it got that name.
But regardless of what this spicy salsa has to do with a rooster, we’re going to make some and it is yummy.
Chop several tomatoes and add to a bowl. Add in 1/2 to 1 whole jalapeño, chopped fine. Add in about 1/2 a finely chopped, small onion, a small handful of chopped cilantro, a pinch of salt and some lime juice to taste. Stir thoroughly.
That’s all Pico de Gallo is. Basically a spicy, tomato salad.
This made quite a bit so I took a cup or so of this Pico de Gallo and added it to my guacamole.
Now THAT’S what I’m talking’ about…..
Layers 5, 6, & 7. Lettuce, Black Olives, and Salsa
You got this part right? Good.
Chips
Before we assemble, we should probably talk about chips.
Obviously those store-bought bags of tortilla chips are not the best thing for us. They’re usually full of oil, preservatives, and especially high in sodium.
You can get around this my making your own. And it’s easy.
Find some corn tortillas that have very few ingredients. Trader Joes would be a good place to look. Then simply slice them up into chip shapes and bake on a cookie sheet until crispy.
That’s all there is to it.
Here’s a link to Mary McDougall’s Recipe for homemade tortilla chips.
Mexican 7 Layer Dip
Now we’re ready to put this bad boy together.
Layer the bottom of a baking dish with the bean mixture. I used a rubber spatula to smooth it out evenly.
Now add the cheese and smooth it out evenly. You might want to wash off your spatula in between layers if you want to keep it looking pretty.
Add the guacamole (if using) and smooth it out nice and flat. Don’t miss those corners!
Now add the Pico de Gallo, the lettuce, black olives, and top with your favorite Salsa.
Refrigerate for at least an hour to cool everything down and allow the flavors to come together.
Now the easy part.
Dip, scoop, munch, repeat (and you’re welcome)
Prep time: 60 mins
Cook time: 5 mins
Total time: 1 hour 5 mins
Serves: 8
- 15oz can Fat Free Refried Beans
- 15oz can Low Sodium Black Beans, drained and rinsed
- ¼ teaspoon cumin
- 1-2 cups of Brand New Vegan's Cheese Sauce
- 2 large Avocados
- 2-3 cloves garlic, minced
- 3-4 green onions, chopped
- 1-2 tablespoons lime juice
- cilantro
- salt to taste
- 3 ripe tomatoes, chopped
- ½ red onion, chopped
- ½ to 1 whole jalapeño, minced
- cilantro
- 1-2 tablespoons lime juice
- salt to taste
- shredded lettuce
- small can black olives, sliced
- your favorite salsa
- Cook beans and cumin in a frying pan until bubbly
- Prepare cheese sauce
- Prepare guacamole by smashing avocados, green onions, garlic, lime juice, and cilantro together
- Prepare Pico de Gallo by mixing tomatoes, onion, jalapeño, lime juice, and cilantro together.
- Spread bean mixture in bowl or baking dish
- Layer on cheese, guacamole, pico de gallo
- Top with shredded lettuce, black olives, and salsa
- Refrigerate one hour
