Fresh Seven-Layer Dip

This post is given you by U.S.A. Pulses and Pulses Canada.

Fulfill the seven-layer dip of my dreams, which is in fact … 5 layers. Let me describe. I have actually experienced many Tex-Mex seven-layer dips at celebrations and dinners. They’re enjoyable and joyful, and I can’t withstand stroking in with tortilla chips. They include a few of my preferred components: beans, guacamole, salsa and tomatoes. You can’t fail with any of those. They likewise consist of a few of my not-so-favorite components, like pre-shredded cheese that’s all grainy on the outdoors, therefore much sour cream that I feel weighed down later.

Then there are the canned, sliced black olives on top. My moms and dads constantly bought cheese pizzas with those black olives on top on their own when we were kids. (Was that so we would not consume their pizza? Well played, Mother and father.) I’m permanently haunted by the squeak of those olives in between my teeth, so I can’t bring myself to utilize them in dishes. I replaced sliced marinaded jalapeños for a comparable, briny result. If you do not have problems about those olives, you might definitely utilize those rather.


Here’s my dream variation of standard seven-layer dip, which begins with a base of “refried” black beans, which in spite of the name, just include 2 teaspoons of olive oil. Black beans (a pulse range!) are abundant in protein and fiber, a mix that assists manage blood sugar level levels. They’re likewise high in folate, magnesium and other necessary goodness.

The beans are topped with fast variations of guacamole, salsa verde, pico de gallo and marinaded jalapeños, making it a healthy celebration dip. The only technique is to attempt to prevent thinning down the dip with excess tomato juice from the salsa and pico de gallo, so I have actually recommended draining them in a fine-mesh strainer in the dish listed below. This dip makes a great taco filling, too. Simply include some sliced romaine lettuce for crunch.

refried beans and guacamole

If you desire a faster way variation of the dish listed below, you can utilize canned refried beans, and store-bought guacamole (gasp! yes!) and salsa. Simply examine the components lists to ensure they do not include anything they should not. Trader Joe’s brings all 3 of those with no strange ingredients, and I’ll confess that I have actually dropped in en route to my pals’ locations to get some guacamole. I constantly call it my Mexican grandma’s secret dish. I want! You might likewise utilize this dish as a design template and make it your own. I will not mind if you layer in some sour cream, cheese and olives if you wish to make it more standard.

You all understand I’m a fan of beans, lentils and dry peas (which are jointly called pulses), and I’m happy to be singing their applauds throughout the United Country’s International Year of Pulses. To learn more about the advantages of pulses, and to join me in taking the Pulse Promise a dedication to consume at least one serving of pulses each week go to

pico de gallo

how to make seven-layer dip

This healthy "seven" layer dip recipe features layers of homemade refried beans, guacamole, salsa verde, pico de gallo and pickled jalapeños!

Healthy 7-layer dip, featuring all the good stuff!

Fresh Seven-Layer Dip

  • Author: Cookie and Kate
  • Preparation Time: 20 minutes
  • Prepare Time: 10 minutes
  • Overall Time: thirty minutes
  • Yield: 6
  • Classification: Appetiser
  • Food: Mexican

5 from 8 evaluations

This healthy Tex-Mex layer dip is made with fresh components! Homemade “refried” black beans, guacamole, salsa verde, pico de gallo and more. It’s vegan and dairy-free, too. Dish yields enough dip for 4 to 8 individuals, depending upon serving sizes.


Refried black beans

  • 2 teaspoons extra-virgin olive oil
  • 1/4 cup carefully sliced yellow or white onion (about 1/4 medium onion)
  • 1 clove garlic, pushed or minced
  • 1 teaspoon ground cumin
  • 1 can (15 ounces) black beans, rinsed and drained pipes, or 1 1/2 cups prepared black beans
  • 1/4 cup water
  • 1/4 teaspoon salt
  • Newly ground black pepper, to taste

Quick guacamole

  • 2 medium avocados, cut in half and pitted
  • 1 tablespoon lime juice (about 1/2 medium lime)
  • 1/4 teaspoon salt

Pico de gallo

  • 1 big or 2 medium tomatoes, sliced (about 1 1/2 cups sliced)
  • 1/4 cup carefully sliced yellow or white onion
  • 1/4 cup sliced fresh cilantro
  • 1 tablespoon lime juice (about 1/2 medium lime)
  • 1/4 teaspoon salt

Staying layers

  • 1/2 cup salsa verde, homemade or rattled, or your preferred salsa
  • Handful of sliced pickled jalapeños (optional, if you like spice)


  1. To prepare the black beans: In a little pan over medium heat, warm the olive oil up until sparkling. Include the onions and a couple of dashes of salt. Cook, stirring sometimes, up until the onions have actually softened and are turning clear, about 3 to 6 minutes.
  2. Include the garlic and cumin. Cook, stirring continuously, up until aromatic, about 30 seconds. Gather the drained pipes beans and water. Stir, cover and prepare for 5 minutes. Lower the heat to low, then get rid of the cover and utilize a potato masher or the back of a fork to mash up about a minimum of half of the beans. Continue to prepare the beans, exposed, stirring typically, for 3 more minutes.
  3. Eliminate the pot from the heat and stir in the salt and pepper. Taste, and include more salt and/or pepper if required. If the beans appear dry, include a really little splash of water and stir to integrate. Spread out the beans into an even layer in a shallow, medium-sized serving bowl.
  4. To prepare the guacamole: Utilize a spoon to scoop the flesh of the avocado into a little blending bowl. Include the lime juice and salt. Mash with a tidy potato masher or fork up until the mix is mixed and no longer chunky. Taste and include extra lime juice and/or salt, if required. Spread out the guacamole on top of the beans, leaving the external 1/2″ of beans noticeable for discussion worth.
  5. To prevent watering down your dip, drain pipes the salsa in a great mesh colander, or utilize a fork to transfers the solids onto the guacamole, once again leaving the external 1/2″ of the guacamole noticeable.
  6. To prepare the pico de gallo: In a medium bowl, integrate the tomatoes, onion, cilantro, lime juice and salt. Stir to integrate, then utilize a fork to stack the pico on top of the salsa, leaving as much of the juices as possible. Leading with a spray of sliced pickled jalapeño, if utilizing.


Dish developed with recommendation to All Dishes.
Storage tips: This dip is actually best taken in not long after preparing, however I delighted in leftovers the next day. Press cling wrap versus the surface area to assist avoid the guacamole from browning.
Make it rapidly: Alternative about 1 1/2 cups each store-bought refried black beans and guacamole.

▸ Nutrition Info

The details revealed is a quote offered by an online nutrition calculator. It ought to not be thought about an alternative to an expert nutritional expert’s recommendations. See our complete nutrition disclosure here.

This post was developed in collaboration with U.S.A. Pulses and Pulses Canada. Viewpoints are my own, constantly. Thank you for supporting the sponsors who support C+K!

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