Healthy 7 Layer Dip

19 15 196
Ingredients Minutes Calories
Prep Cook Servings
15 min 0 min 20
Healthy 7 Layer Dip
Health Rating


4 avocado(s) Avocado (peeled & pitted)
3 cup Black beans, canned (drained, rinsed)
1/2 cup Black olives (chopped)
1 dash 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 (fresh)
1/2 cup Red onion (diced)
4 cup Salsa, ready-to-serve (drained)
1 dash Salt and pepper (to taste)
1 large Tomato (diced)


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 196
Calories from fat 109
Calories from saturated fat 23.6
Total Fat 12.1 g
Saturated Fat 2.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 6.8 g
Cholesterol 3.4 mg
Sodium 705 mg
Potassium 583 mg
Total Carbohydrate 18.3 g
Dietary Fiber 8.3 g
Sugars 2.9 g
Protein 7.6 g

Dietary servings

Per Portion

Meat Alternative 0.3
Milk Alternative 0.1
Vegetables 1.7

Energy sources