(mostly) Healthy Seven Layer Dip

 First up, let’s address the photo above. I know it doesn’t make this dish look delicious, but as it turns out, it’s pretty difficult to make a bean dip look exceptionally tasty. I’ve seen other photos, so I know others know how to make this magic happen, but I’m afraid I’m not one of those bloggers. So, we’ll have to settle for a delicious tasting food. Also – this gave me my first opportunity for a video! Fun! See below – maybe not fascinating, but definitely realistic.


So – about this dip! Once again, I’m faced with the reality of bringing snacks to a team meeting. This time around, we’re doing a little staff appreciation activity, and I want to bring some food for people to enjoy while we hang out together. I always try to find things that can please many people – healthy but not too healthy, hearty but not overly filling (it’s meant to be a nibble, not substitute for lunch). I thought about bringing just guacamole, but that’s not as healthy or hearty as I’d like. And since I like to add kale to everything, by the time I was done daydreaming about this appetizer, it had turned in to a (mostly) healthy seven layer dip. Remove (or reduce) the cheese, and I think we could even commit to calling this Entirely Healthy Seven Layer Dip.


The resulting dip is tasty, filling, and quick to make for a crowd. Enjoy!







(mostly) Healthy Seven Layer Dip


2(ish) tablespoons olive oil

1 can black beans, drained

1 small onion, chopped

1 teaspoon dried cumin

1 teaspoon dried oregano

1 bunch kale, washed, stemmed, and sliced in to ribbons

1 cup grated cheddar (or more or less to taste)

1 large avocado, mashed

1 cup greek yogurt

zest of 1/2 lime + juice of 1 whole lime, divided

sriracha (or another favorite hot sauce)

1 cup salsa (or chopped tomatoes)

sliced green or black olives


In a large skillet, heat about 1 tablespoon of oil over medium high heat. Add the kale (it’s fine if it’s still a bit wet), season with salt and pepper and sauté for about 5-10 minutes, until it’s shrunk down a bit. Add about 2 tablespoons of water and cover for another 5-10 minutes, until the kale has gotten a bit more tender (but still retains some of it’s lovely toothiness). Remove the lid, stir, and cook a bit longer if needed, then remove from heat and set aside to cool.


Meanwhile, in a medium sauce pan, heat the rest of the oil, and when hot, add the onion. Saute until translucent, then add cumin and oregano, and cook for another minute, stirring frequently. Add the rinsed black beans and cook for another 5ish  minutes, until the beans are heated through and starting to break down. Remove from heat and mash a bit with the back of a spoon.


Mash the avocado in a bowl, adding the juice of 1/2 a lime and a bit of salt.


In a separate bowl, mix together the yogurt, lime zest, the rest of the lime juice, and a pinch of salt. Add a few teaspoons of sriracha, to taste.


It’s time to layer! Using a 8×8 glash dish, layer the ingredients – beans, kale, cheddar, avocado, yogurt, salsa, and olives. Serve with tortilla chips and enjoy!

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