Seven-Layer Dip
Serving: 4-6. Prep Time: 25 mins. FODMAP: medium
This delicious layered dip is the ultimate crowd-pleaser for gatherings! Make it as a side dish or a main course. Dairy-free, oil-free but FULL of flavor!
Ingredients
Beans
1 16-oz can fat free refried beans
1 10-oz can diced tomatoes with green chilies (like Rotel brand)
1 tbsp taco seasoning
Guacamole
2-3 ripe avocados
1 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1 lime, juiced (about 1 tbsp or a little less)
Sour Cream
1 12-oz package firm silken tofu
1 tbsp apple cider vinegar
2 tbsp lemon juice
1/4 tsp salt
Remaining layers
2 roma tomatoes, diced
1 small handful cilantro, chopped
2 green onions, sliced
1 small can sliced black olives
Instructions
1.In a bowl, mix the refried beans, tomatoes, and taco seasoning. Spread it into the bottom of a pan. Use a 9x13 inch pan for a thinner dip, or a pie pan or 9-inch square pan for thicker.
2.Mash the avocado and mix with lime juice, salt, pepper, and garlic powder. Spread this over the beans in an even layer.
3.In a blender, combine the sour cream ingredients. Unfortunately, it does get smooth by whisking it by hand. A blender or immersion blender gets it smooth. Spread about half of the sour cream into a thin layer over the guacamole. You will have about 1 cup leftover.
4.Sprinkle the tomatoes, cilantro, green onions and olives on top. Serve with chips.
5.To make oil-free chips, cut corn tortillas into triangles. Spread on a baking sheet and bake at 400 for 10-15 minutes, until just golden brown. Or air-fry in an airfryer at 370 for about 5-8 minutes, shaking and checking frequently.
FODMAP Swap: Keep it to less than ⅙ cup or 45 g of refried beans and half an avocado max per serving
*Don’t forget to preload on veggies before you eat!
Click here to learn more about our plant-based membership, courses and coaching programs.
Stay connected with news and updates!
Join our mailing list to receive the latest plant-based tips, tricks, and recipes.
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.
Categories
All Categories alfredo almond milk ice cream almonds apple apple cookies apple recipe apples applesauce aquafaba artichoke dip asian recipe avocado avocado toast bacon baked bananas bbq bean beans beans and rice beets began breakfast bell peppers black bean black beans bolognese brain health bread bread machine breakfast breakfast burrito breakfast oat cookies brownies budget budget friendly buffalo sauce burger butter butternut squash cabbage caesar cake calorie density caprese carrot carrots cashew casserole cauliflower chicken sliders chickepeas chickpea chickpea flour chickpea pot pie chickpeas chili chocolate chickpeas christmas cookies coconut cookies cranberries cranberry sauce creamy soup crockpot curry curry recipe dairy free dairy free drink dairy free ice cream dairy free mac and cheese dairy free meal dairy-free dairy-free dip date sweetened dates dijon mustard dinner dinner rolls dip donuts dump and bake dump and go easter easy banana bread easy begginer indian recipe easy bread easy dinner easy indian food easy meal easy meals easy plant based snack eat more lose weight egg free egg roll in a bowl egg salad eggplant enchiladas energy energy ball energy bites entree fajitas fall breakfast fall cooking fall drink fall fruit fall meal fall produce fall recipe fall soup fall soups fall treat fast dinner fertility fiber flax seeds french dip french toast garam masala gnocchi grab and go breakfast grain bowl granola green green goddess salad green smoothie guacamole gut health hamburger hashbrowns healthy healthy banana bread healthy dessert healthy ice-cream healthy indian food healthy indian recipe healthy snack healthy treat healthyentertaining help with losing weight high protein high protein breakfast high protein peanut butter high protein sandwich high protein vegan snack holiday sides holistic health home made bread hot chocolate hot cocoa hot drink how to regain period hummus indian food indian food for beginners indian recipes for beginners instant pot instant pot side jambalaya kale lasagna lemon lentil lentil dahl lentil sloppy joe lentil sloppy joes lentil tacos lentils lose weight on a plant-based diet losing weight low fat ice cream lunch mac and cheese main dish main meal mango masala mashed potatoes meal planning meatfreegatherings mole mushroom mushrooms nachos nice cream no bake no bake recipe noodles nutrients oatmeal oats oil free oil free banana bread oil-dree oil-free oilive oil omelette onion rings optimal body weight orange orange sauce oranges pancakes pantryingredients parfait parmesan pasta pasta salad peanut butter peanut butter and jelly pear pecan period on a plant-based diet pesto pickles pie pizza plant based plant based bread plant based breakfast plant based curry plant based dessert plant based diet plant based dinner plant based for beginners plant based hot chocoa plant based meal plant based muffins plant based on a budget plant based protein plant based pumpklin pie plant based recipe ideas plant based recipes for beginners plant based snacks plant based soup plant based thanksgiving plant based transition plant protein plant-based plant-based breakfast plant-based butter plant-based meal plant-based nutrition plant-based recipe ideas plantains plantbased treat plantbasedhosting popcorn portobello potato potato salad potlucks pressure cooker protein protein balls protein energy bites protein pudding pumpkin pumpkin breakfast pumpkin pie pumpkin recipe quick and easy quick bread loaf quickmeal quinoa ranch dip ranch dressing ratatouille red lentils restore period rhubarb rice rice pudding rolls salad salad dressing sandwich savory breakfast seitan shake sheet pan meal side side dish side salad sides sloppy joes slow cooker smoothie snack snacks soup southwest tofu scramble soy curls soy yogurt soya chunks spring roll spring soup squash st patricks day sticky rice strawberry stuffing sugar free summer meal sun dried tomatoes supplements sushi sweet potato sweet potatoes tacos tempeh thanksgiving thanksgiving side tikka masala tofu tofu chicken nuggets tofu recipe tomato soup tortilla chips trail mix treats tuna salad tvp use up your veggies before they go bad vega protein bars vegan vegan and oil free banana bread vegan appetizer vegan bacon vegan baking vegan banana bread vegan bbq vegan bread vegan breakfast vegan breakfast burrito vegan butter vegan cake vegan casserole vegan cheese vegan chicken nuggets vegan chocolate mousse vegan cookies vegan curry vegan dessert vegan diet and mentration vegan dinner vegan easter vegan easy dinner vegan fall vegan fried rice vegan high protein vegan hot drink vegan indian dish vegan italian vegan lunch vegan main dish vegan meal vegan meals vegan meat vegan mexican food vegan mousse vegan mozzarella vegan nuggets vegan on a budget vegan pancakes vegan pie vegan pizza vegan protein breakfast vegan protein powder vegan protein snack vegan pumpkin pie vegan recipie vegan sandwiches vegan shake vegan side vegan sides vegan smoothies vegan snack vegan snacks vegan soup vegan soups vegan thanksgiving vegan treat vegan treats vegan weight loss tips vegan yogurt vegandinnerideas veganpartyfood veganpotluckideas vegetables veggie soup vitamins waffles weight loss weight loss and vitality weight loss programs whole food plant based whole foods whole wheat flour wild rice winter drinks winter soup wrap yamadillas yogurt zucchini