Skip to main content
Side | Snack

7-Layer Dip

  • 10 Mins

    Prep Time

  • 5 Mins

    Cook Time

  • 6

    Servings

  • 644

    Calories

  • 35g

    Fat

  • 63g

    Carbs

  • 18g

    Protein

Recommended For:

Low Appetite/Weight Loss

Download Recipe PDF
Array
  • Share:

Ingredients

  • 1 Can (15oz) Vegetarian Refried Beans, rinse can lid before opening
  • 1 Can (15oz) Black Beans, rinsed and drained
  • 1 Jar (16oz) Green Chili Salsa
  • 1 Jar (16oz) Chunky Mild Salsa
  • 1 Tbsp Extra Virgin Olive Oil
  • 2 Tsp Ground Cumin
  • 4 Green Onions, washed and cut into 1-inch pieces
  • 1 Jalapeño, washed, seeded and finely chopped
  • 2 Tbsp Fresh Cilantro, washed and chopped
  • 1 Lime, washed, zested and juiced
  • 2 Cups Full-Fat Sour Cream
  • 2 Ripe Avocados, washed
  • 2 Cloves Garlic, finely chopped
  • 1 Lemon, washed and juiced
  • 2 Plum Tomatoes, washed and diced
  • Spanish Olives or Black Olives, diced
  • Salt, to taste
  • Tortilla Chips, for serving

What You’ll Need

  • Small Saucepan

  • Rubber Spatula

  • Can Opener

  • Cutting Board

  • Colander

  • Deep Casserole Dish

  • DDairy:

    Replace the sour cream with a dairy-free version.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Heat Refried Beans Heat refried beans in a small saucepan over medium heat. Transfer the beans to deep casserole dish. Scrape pan with rubber spatula and return to heat.

  • 3.

    Cook Scallions & Green Chilis Add the olive oil to the same pan and raise heat to high. Once the oil begins to bubble, add the scallions. Cook for 2 minutes. Add the green salsa and heat through. Add cilantro and remove from heat. Layer on top of the beans.

  • 4.

    Heat Black Beans Return the same pan to the stove, and lower heat to medium. Add the black beans and cumin and heat. Layer on top of the salsa.

  • 5.

    Make Sour Cream Mixture Mix sour cream, lime zest, and lime juice. Spread on top of the salsa layer.

  • 6.

    Make Guacamole Mash together the 2 avocados, garlic, lemon juice, jalapeno, and salt to create a chunky guacamole. Top salsa with guacamole. Top with the diced tomatoes and sliced olives.

  • 7.

    Serve & Store Enjoy with tortilla chips. Refrigerate unused dip within 2 hours. Dip will keep well in the refrigerator for up to 2 days.

  • 8.

    Wash Hands Wash hands with soap and water.

Recipe adapted from Rachel Ray

Nourishment Notes

Black Beans

Black beans are a great source of fiber to help with digestive regularity and protein to help build new and healthy cells.

Avocado

Avocados are high in calories. A high calorie diet may be necessary if unwanted weight loss is occurring. Avocados are also a good source of heart-healthy monounsaturated fats.

Sour Cream

Full-fat dairy products, such as cheese, cream, and whole milk, are high in calories. A high-calorie diet may be necessary if unwanted weight loss is occurring. Full-fat dairy also provides important nutrients such as calcium, potassium, and vitamin D.

Fatigue Buster

  • Tomatoes

    Use fresh, pre-diced tomatoes from the deli section at your local grocery store.

  • Guacamole

    Use pre-made guacamole to reduce preparation time.

  • Lime & Lemon Juice

    Use bottled versions to save preparation time.

  • Ask for Assistance

    Ask a friend or family member to help prepare this dish.

You may also like

There's plenty more delicious recipes to try!

Connect with a Dietitian

We use prevailing industry practices to protect your information you submit to us using this form. While we are diligently working to protect your information, it is still possible your information could be intercepted or hacked while it’s sent to us. We don’t recommend you put anything about you in this form you do not want to risk being exposed to a hacker. Because of these risks, we cannot guarantee the privacy of your information submitted on this form. We’ll keep working to improve the privacy and security of our website to keep up with prevailing industry practices.