This post is brought to you by USA Pulses and Pulses Canada.
Meet the seven-layer dip of my dreams, which is actually… five layers. Let me explain. I’ve encountered quite a few Tex-Mex seven-layer dips at parties and potlucks. They’re fun and festive, and I can’t resist swooping in with tortilla chips. They feature some of my favorite ingredients: beans, guacamole, salsa and tomatoes. You can’t go wrong with any of those. They also include a few of my not-so-favorite ingredients, like pre-shredded cheese that’s all powdery on the outside, and so much sour cream that I feel weighed down afterward.
Then there are the canned, sliced black olives on top. My parents always ordered cheese pizzas with those black olives on top for themselves when we were kids. (Was that so we wouldn’t eat their pizza? Well played, Mom and Dad.) I’m forever haunted by the squeak of those olives between my teeth, so I can’t bring myself to use them in recipes. I substituted chopped pickled jalapeños for a similar, briny effect. If you don’t have nightmares about those olives, you could certainly use those instead.
Here’s my dream version of traditional seven-layer dip , which starts with a base of “refried” black beans, which despite the name, only contain two teaspoons of olive oil. Black beans (a pulse variety!) are rich in protein and fiber, a combination that helps regulate blood sugar levels. They’re also high in folate, magnesium and other essential goodness .
The beans are topped with simple guacamole, salsa verde, fresh pico de gallo and pickled jalapeños, making it a healthy party dip. The only trick is to try to avoid watering down the dip with excess tomato juice from the salsa and pico de gallo, so I have suggested draining them in a fine-mesh strainer in the recipe below. This dip makes a fantastic taco filling, too. Just add some chopped romaine lettuce for crunch.
If you want a shortcut version of the recipe below, you can use canned refried beans, and store-bought guacamole (gasp! yes!) and salsa. Just check the ingredients lists to make sure they don’t contain anything they shouldn’t. Trader Joe’s carries all three of those without any weird additives, and I’ll admit that I’ve stopped by on the way to my friends’ places to grab some guacamole. I always call it my Mexican grandmother’s secret recipe. I wish! You could also use this recipe as a template and make it your own. I won’t mind if you layer in some sour cream, cheese and olives if you want to make it more traditional.
You all know I’m a fan of beans, lentils and dry peas (which are collectively called pulses), and I’m glad to be singing their praises during the United Nation’s International Year of Pulses. For more information about the benefits of pulses, and to join me in taking the Pulse Pledge—a commitment to eat at least one serving of pulses every week—visit PulsePledge.com .
Author: Cookie and Kate
Recipe type: Appetizer
Refried black beans
Pico de gallo
Recipe created with reference to All Recipes .
Storage suggestions: This dip is really best consumed soon after preparing, but I enjoyed leftovers the next day. Press plastic wrap against the surface to help prevent the guacamole from browning.
Make it quickly: Substitute about 1½ cups each store-bought refried black beans and guacamole.
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #cookieandkate!
This post was created in partnership with USA Pulses and Pulses Canada. Opinions are my own, always. Thank you for supporting the sponsors who support C+K!
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Source: Cookie and Kate