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Healthy 7-Layer Dip

Healthy 7-Layer Dip
3 tablespoons
5 Min

We gave the classic 7-layer dip a healthy makeover! By substituting sour cream and refried beans with Greek yogurt and chickpeas, we were able to get the same textures and flavors that everyone loves without sacrificing anything. (You might even like this version better!) Our Healthy 7-Layer Dip is just what you need at your next potluck!

What You'll Need

  • 2 tablespoons canola oil
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 2 cloves garlic, minced
  • 6 tablespoons water
  • 2 ripe avocados, pitted and cut into chunks
  • 1/4 teaspoon salt
  • 2 tablespoons lime juice
  • 2 tomatoes, diced
  • 1/4 cup finely chopped red onion
  • 1 cup non-fat Greek yogurt
  • 1/3 cup fresh cilantro, chopped
  • 1 teaspoon ground cumin
  • 1/2 cup reduced-fat shredded Cheddar cheese
  • 1/4 cup sliced black olives

What to Do

  1. In a large skillet over medium heat, heat oil until hot. Add chickpeas and garlic, and cook for 4 to 5 minutes or until lightly browned, stirring occasionally.
  2. Place chickpea mixture into food processor or blender, add water, and process until smooth. Spread mixture over a 10-inch round serving plate; set aside.
  3. Place avocado, salt, and lime juice into a food processor or blender; process until almost smooth. Spread mixture over chickpea mixture. Sprinkle with tomato and onions.
  4. In a small bowl, combine yogurt, cilantro, and cumin; mix well. Dollop mixture onto vegetables. Sprinkle with cheese and olives. Refrigerate until ready to serve.

Test Kitchen Tips

Nutritional InformationShow More

Servings Per Recipe: 16

  • Amount Per Serving % Daily Value *
  • Calories 126
  • Calories from Fat 63
  • Total Fat 7.0g 11 %
  • Saturated Fat 1.1g 6 %
  • Trans Fat 0.0g 0 %
  • Protein 5.7g 11 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 2.5mg 1 %
  • Sodium 163mg 7 %
  • Total Carbohydrates 11g 4 %
  • Dietary Fiber 3.6g 14 %
  • Sugars 1.4g 0 %

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