Healthy 7 Layer Dip

Healthy 7 Layer Dip

Health Rating
Prep Cook Ready in Servings
15 min 15 min 20
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Ingredients


4 avocado(s) Avocado (peeled & pitted)
3 cup Black beans, canned (drained, rinsed)
1/2 cup Black olives (chopped)
1/4 tsp Cayenne pepper
1 tsp Chili powder
1/4 cup Cilantro (coriander) (chopped)
2 tsp Cumin
2 tbsp Extra virgin olive oil
1 clove(s) Garlic (minced)
1 cup Goat cheese, soft (crumbled)
1/2 cup Green onion, scallion, ramp (chopped)
2 cup Hummus
1 cup Kale (finely chopped)
2 cup Lettuce, romaine (finely chopped)
1 whole lime(s) Lime juice
1/2 cup Red onion (diced)
4 cup Salsa, ready-to-serve (drained)
1/4 tsp Salt and pepper (to taste)
1 large Tomato (diced)

Instructions


Place the black beans in a bowl and add the cumin, chili powder and a few shakes of salt and pepper. With a masher or the back of a spoon slightly mash some of the black beans. Set aside.

In a separate bowl, combine the kale, romaine, oil and garlic and massage the kale mix until it starts to soften. Set aside.

In another bowl, place the avocado and mash with the back of a spoon. Add the tomato, onion, lime juice, cilantro and cayenne pepper. Mix and season with salt and pepper to taste. Set aside.

To assemble the dip, take a medium size bowl (try to find one with straight sides) and spread the black beans on the bottom. Top with the kale mix and then the guacamole. Next, carefully spread the hummus on top, followed by the salsa. Sprinkle the goat cheese, olives and scallions over the salsa.

Nutrition Facts

Per Portion

Calories 220
Calories from fat 111
Calories from saturated fat 24.4
Total Fat 12.4 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 6.8 g
Cholesterol 3.6 mg
Sodium 738 mg
Potassium 609 mg
Total Carbohydrate 19.2 g
Dietary Fiber 8.6 g
Sugars 3.1 g
Protein 8.0 g

Dietary servings

Per Portion


Meat Alternative 0.4
Milk Alternative 0.2
Vegetables 1.7

Energy sources


Pygal 35% 458.020522443 154.839564522 51% 327.73631105 265.488079257 15% 341.246903001 116.270971218 35% 51% 15% Carbohydrates Fat Protein
Recipe from: Food Babe
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