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Cleaned-Up 7-Layer Dip


We love a good 7-layer dip, but since the classic version—loaded with cheese and sour cream—can be hard on the digestive system and the waistline, we developed a healthier version. Totally addictive, this dip satisfies the craving without weighing you down.

Serves 4-6

1 15-ounce can black beans, rinsed and drained

½ teaspoon ground cumin

½ teaspoon ground chipotle powder

2 garlic cloves, smashed and peeled

6 whole stalks cilantro + ¼ cup chopped cilantro leaves

¾ cup water


2 large or 3 small/medium avocados

juice of 1 lime

1 small container whole milk greek yogurt

2 scallions, thinly sliced

1 cup cherry tomatoes, diced

plantain chips, to serve

1. Combine the black beans, cumin, chipotle powder, garlic cloves, 6 stalks of cilantro, water and a pinch of salt in a small saucepan.

2. Bring the mixture up to a boil, then reduce to a low simmer and cook, partially covered, for 20 minutes.

3. Remove the cilantro stalks and garlic cloves and use a potato masher to break up the beans. Set aside to cool.

4. Meanwhile, smash the avocados with a fork in a small bowl until mostly smooth. Add the lime juice and season to taste with salt.

5. To assemble, spread half of the bean mixture into a small baking dish (8-inch x 6-inch or similar).

6. Top with half of the avocado mixture, half the yogurt, half the sliced scallions, and half the tomatoes. Sprinkle the tomatoes with a little sea salt, then repeat all the layers, finishing with the tomatoes.

7. Garnish the dip with chopped cilantro and serve with plantain chips.

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