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Healthy Mexican Layer Dip (Vegan)

With Super Bowl parties just around the corner, this healthy dip should come in handy.

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It’s inspired by the ever popular “Seven Layer Dip,” but in lieu of the traditional shredded cheese and sour cream layers, this version features a dairy-free “cheese” sauce that makes it not only vegan-friendly, but also properly combined! (Even when served with tortilla chips!)

What’s special about this dip is that the preparation can be as easy or as labor-intensive as you choose. The only layer you need to make from scratch is the homemade cheese sauce, but everything else is available pre-made at most grocery stores, if you’d prefer to skip those extra steps. I made the refried bean and guacamole layers from scratch, but I saved time by using pre-made pico de gallo from our local store.

The result is just as delicious as the traditional version, but is easier to digest– which should make watching a 3-hour football game much more enjoyable!

Healthy Mexican Layer Dip (Vegan)
Fills one 9″x9″ dish

Ingredients:

For the Refried Bean Layer:

2 (15 oz.) cans black beans, rinsed and drained (or 3 cups cooked black beans)
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 cup water

For the “Cheese” Sauce:

1 cup mashed potatoes (I used Yukon Gold)
1/2 cup water
1/4 cup nutritional yeast
1 tablespoon fresh lemon juice
1 teaspoon onion powder
1 teaspoon salt
2 tablespoons finely minced jalapeño (optional)

For the Guacamole:

2 ripe Haas Avocados, pitted
3 tablespoons lemon juice (about 1 lemon)
1 Roma tomato, chopped (about 1/2 cup)
1/2 cup finely diced red onion
1 clove garlic, minced
1/2 teaspoon salt

Additional Toppings:

Prepared salsa or pico de gallo
chopped green onions, for garnish

Directions:

To prepare the bean layer, combine all of the ingredients in a food processor and process until a uniform texture is achieved. Spread the beans evenly over the bottom of a 9″x9″ dish.

4 layers

To prepare the cheese sauce layer, cut a large Yukon Gold potato into chunks and steam for 10-15 minutes, until fork tender, then fork-mash in a bowl and measure out one cup to use in the sauce. Combine all of the sauce ingredients in a blender, and blend until completely smooth and creamy. Pour over the bean layer and set aside.SONY DSC

To prepare the guacamole, combine all of the ingredients in a large bowl, and mash together with a fork. Spoon over the cheese sauce layer, then top with the prepared pico de gallo (or salsa) and garnish with chopped green onions. Serve immediately, or chill in the fridge until it’s game time!

*To prepare this dip more than a day ahead of time, I recommend making the bean and cheese sauce layers ahead of time, but don’t top it with the guacamole and salsa until the day of serving for best appearance and texture.
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5.0 from 4 reviews
Healthy Mexican Layer Dip (Vegan)
Author: 
Prep time: 
Total time: 
Serves: 8-12
 
A healthy variation of the popular Seven Layer Dip!
Ingredients
For the Refried Bean Layer:
  • 2 (15 oz.) cans black beans, rinsed and drained well (or 3 cups cooked black beans)
  • ½ teaspoon salt
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¼ cup water
For the "Cheese" Sauce:
  • 1 cup mashed potatoes (I used Yukon Gold)
  • ½ cup water
  • ¼ cup nutritional yeast
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon onion powder
  • 1 teaspoon salt
  • 2 tablespoons finely minced jalapeño (optional)
For the Guacamole:
  • 2 ripe Haas Avocados, pitted
  • 3 tablespoons lemon juice (about 1 lemon)
  • 1 Roma tomato, chopped (about ½ cup)
  • ½ cup finely diced red onion
  • 1 clove garlic, minced
  • ½ teaspoon salt
Additional Toppings:
  • Prepared salsa or pico de gallo
  • chopped green onions, for garnish
Instructions
  1. To prepare the bean layer, combine all of the ingredients in a food processor and process until a uniform texture is achieved. Spread the beans evenly over the bottom of a 9"x9" dish.
  2. To prepare the cheese sauce layer, cut a large Yukon Gold potato into chunks and steam for 10-15 minutes, until fork tender, then fork-mash in a bowl and measure out one cup to use in the sauce. Combine all of the sauce ingredients in a blender, and blend until completely smooth and creamy. Pour over the bean layer and set aside.
  3. To prepare the guacamole, combine all of the ingredients in a large bowl, and mash together with a fork. Spoon over the cheese sauce layer, then top with the prepared pico de gallo (or salsa) and garnish with chopped green onions. Serve immediately, or chill in the fridge until it's game time!
Notes
To prepare this dip more than a day ahead of time, I recommend making the bean and cheese sauce layers ahead of time, but don't top it with the guacamole and salsa until the day of serving for best appearance and texture.

Hope you all enjoy!

Reader Feedback: What’s your favorite snack to serve on game day?

26 comments to Healthy Mexican Layer Dip (Vegan)

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