Indian 7 Layer Dip Recipe | Food Faith Fitness (2024)

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5 from 1 vote

By Taylor KiserJump to Recipe

The classic 7 layer dip recipe gets a healthy, Indian makeover! This dip is loaded with spicy, ethnic flavors and is gluten free and vegan friendly too! It’s only 170 calories and perfect for game day!

Indian 7 Layer Dip Recipe | Food Faith Fitness (1)

Indian 7 Layer Dip Recipe | Food Faith Fitness (2)

When I did you dip WE DIP.

You knew that was going to happen. I know, I’m predictable.

FOR REALZ though. Meet your newest-most-bestest-football-season friend. It’s the kind of friend that has MANY MANY (liiike, 7 of them) layers so there is a ZERO percent chance that you won’t get along. If you don’t LOVE one of her layers – good news – there’s 6 more, so yer bound to get along somewhere. WHEEE!

Before we dive into all s-e-v-e-n SUPREMELY scrumptious layers of spicy-ethnic-YUM, let me address the fact that I KNOW we ate Indian chicken rice casseroleYESTERDAY and now there is MORE INDIAN.

It was unplanned. I pinky swear. My inner soul just secretly wishes that it was from India. That’s all.

Indian 7 Layer Dip Recipe | Food Faith Fitness (3)

Alright. LAYER TIME:

  1. I first learned in the grilled Mexican quesadilla recipe that pureed lentils mimic the EXACT same texture as refried beans. Except, liiike, without all refrying nasty business. Considering the TRADISH Mexican 7 layer dip recipe A-L-S-O has refried beans, lentils = NO BRAINER. Add a little PIZZAZ with a pop of Garam Masala. <– My spirit spice.
  2. Non-dairy yogurt. We loved both almond milk yog’ and coconut yog’, so you can pick whatever your little non-dairy <3 fancies. You could also totally use Greek yogurt if you weren’t lactose intolerant or anything. But, Mr. FFF asked me if I could make him some kind of 7 layer dip. I figured it would be REAL MEAN to make something he couldn’t eat.
  3. CURRY TOMATO SAUCE. I am affectionately calling this “Indian Salsa.” It’s pretty much made the same way, except with Indian spices not Mexican. Cause, liiike, INDIAN dip. Duh.
  4. Cauliflower + Onions. Have you ever had “Aloo Gobi?” It’s a classic Indian side dish that this layer is inspired by. It usually has potatoes buuuuut NOT 2day. It’s also just as fun to eat as it is to say: ALL THE FLAVORS YO.

Indian 7 Layer Dip Recipe | Food Faith Fitness (4)

  1. CUCUMBER. For the burst of CRISP and COOL that takes the turmeric-cumin-Garam Masala-Cayenne-Chili-SPICES-CENTRAL-LIKE-WHOA current situation of this dip down JUST a notch.
  2. TOMATO. For the FRESH AND JUICY.
  3. CILANTRO. ‘Cause ALWAYS.

I know what you’re thinking my little internet BFF. You are looking at the long list of ingredients and going “Taylor. You realize that I can go buy the usual 7 layer dip at the grocery store, which will only take me 5 minutes, and I do not have to do any work. Or I could just make your easy butter chicken dipinstead.”

Indian 7 Layer Dip Recipe | Food Faith Fitness (5)

To your questioning hearts, I say this “BUT…will THAT dip make you feel like 1. A super woman at your game day party when aforementioned party guests see ALL the layers of LOVE that you created? And 2. Will it make you feel like you are taking a taste bud elephant ride through India?”

Exactly. It will not.

I am also not sure if they ride elephants in India. But, I checked with Mr. FFF and he said yes. Goin’ WIDDIT.

Real talk: many of the ingredients are repeated to keep things not confusing. I don’t want you to be like UGH HOW MUCH OF EACH SPICE GOES IN EACH LAYER? And then get so confused at trying to do math and divide teaspoons, that you just give up and your face never gets to experience the magic of 7 layer Indian dip.

I understand you.

I also understand that the only way to get through game day is snacks, which I told you in the oven baked mozzarella sticks recipe.

Indian 7 Layer Dip Recipe | Food Faith Fitness (6)

3 cheers for pretending to be interested in tiny men running around our screens. We all know we’re just here TO DIP.

Recipe

Indian 7 Layer Dip Recipe

5 from 1 vote

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Serves: 10 People, as an appetizer

Indian 7 Layer Dip Recipe | Food Faith Fitness (7)

Prep: 15 minutes minutes

Cook: 25 minutes minutes

Total: 40 minutes minutes

Ingredients

For the lentil layer

  • 1 Cup Green Lentils
  • 3 Cups Water
  • 1/4 tsp Sea salt
  • 1 tsp Garam Masala

For the Cucumbers:

  • 1 large cucumber, diced
  • 1/4 tsp Sea salt

For the cauliflower layer

  • 1 Tbsp Ghee (vegan butter or coconut oil for Vegan option)
  • 1/2 large onion, thinly sliced
  • 1/2 Tbsp Fresh garlic, minced
  • 1 tsp Ground cumin
  • 1 tsp Fresh ginger, minced
  • 1/2 tsp Chili powder
  • 1/2 tsp Ground coriander
  • 1/2 tsp Garam Masala
  • 1/2 tsp Sea salt
  • 1/4 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/4 tsp Cayenne pepper
  • Juice of half a large lemon
  • 3 Cups Cauliflower, cut into small florets

For the tomato sauce:

  • 1 1/2 Cups Roma tomatoes, roughly chopped (about 3 large tomatoes)
  • 1 tsp Fresh ginger, minced
  • 1 tsp Fresh garlic, minced
  • 1/4 tsp Sea salt
  • 1/4 tsp Turmeric
  • 1/8 tsp Ground cumin
  • Juice of half a large lemon
  • Pepper

Other layers

  • 1 Cup Dairy-free plain yogurt
  • 1 Cup Roma, tomato, diced (about 2 large)
  • 1/2 Cup Cilantro, roughly chopped
  • Tortilla chips or Naan bread, for serving

Instructions

  • Combine the lentils and water in a large pot and bring to a boil. Once boiling, reduce the heat to medium low, cover and cook until tender, about 20-25 minutes.

  • While the lentils cook, place the cucumbers in a fine mesh strainer set over a large bowl. Toss with the salt and let sit while you make the rest of the layers.

  • Heat the ghee up in a large, non-stick pan on medium/high heat. Cook the onion and all the remaining ingredients, up to the lemon juice, stirring frequently, until the onions and golden brown.

  • Add in the lemon juice and cauliflower and stir to coat the cauliflower in the spices. Reduce the heat medium/low, cover and cook until the cauliflower is tender, about 12-15 minutes.

  • Place all the ingredients for the tomato sauce in a large food processor or blender and blend until smooth and combined. Set aside.

  • Once the lentils are cooked, drain them in a colander and place into a large food processor. Process with the salt and garam masala until mostly smooth, but leaving some texture.

  • Finally, squeeze out as much of the moisture from the cucumbers as you can. Then, place them onto a paper towel. Use another paper towel to really press out the excess moisture.

To assemble:

  • Spread the lentils in the bottom of a 9x13 inch pan. Then, spread the yogurt evenly over top, followed by the tomato sauce.

  • Chop up the cauliflower/onion mixture and sprinkle it evenly over-top - it won't completely cover the tomato sauce layer. Just spread it out evenly.

  • Sprinkle the diced cucumbers over top, followed by the diced tomato and, finally, the cilantro.

  • DEVOUR!

Nutrition Info:

Serving: 1g Calories: 168kcal (8%) Carbohydrates: 25.5g (9%) Protein: 8.5g (17%) Fat: 4.4g (7%) Saturated Fat: 2.7g (17%) Polyunsaturated Fat: 0.1g Cholesterol: 3.8mg (1%) Sodium: 308.5mg (13%) Potassium: 178.7mg (5%) Fiber: 6.7g (28%) Sugar: 9.9g (11%) Vitamin A: 790IU (16%) Vitamin C: 47.9mg (58%) Calcium: 103mg (10%) Iron: 0.8mg (4%)

Nutrition Disclaimer

Recipes written and produced on Food Faith Fitness are for informational purposes only.

Author: FoodFaithFitness

Course:Appetizer

Cuisine:American, Indian

Share your creationsTag @foodfaithfit and hashtag it #foodfaithfitness so I can see what you made!

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FOR THIS RECIPE, I RECOMMEND:

Nutrition Facts

Indian 7 Layer Dip Recipe

Amount Per Serving (1 g)

Calories 168Calories from Fat 40

% Daily Value*

Fat 4.4g7%

Saturated Fat 2.7g17%

Polyunsaturated Fat 0.1g

Cholesterol 3.8mg1%

Sodium 308.5mg13%

Potassium 178.7mg5%

Carbohydrates 25.5g9%

Fiber 6.7g28%

Sugar 9.9g11%

Protein 8.5g17%

Vitamin A 790IU16%

Vitamin C 47.9mg58%

Calcium 103mg10%

Iron 0.8mg4%

* Percent Daily Values are based on a 2000 calorie diet.

WEIGHT WATCHERS POINTS PER SERVING: SMART POINTS: 4 POINTS+: 4. OLD POINTS: 3

Freestyle Points:6

(based on 8 servings – not including chips or Naan)

IF YOU MAKE THIS RECIPE, PLEASE REMEMBER TO TAG @FOODFAITHFIT AND #FOODFAITHFITNESS ONINSTAGRAM!I LOVE SEEING YOUR RECIPE RECREATIONS! ????

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Indian 7 Layer Dip Recipe | Food Faith Fitness (13)

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Indian 7 Layer Dip Recipe | Food Faith Fitness (2024)

FAQs

What is 7 layer bean dip made of? ›

Easy 7-layer bean dip with refried beans, guacamole, sour cream, salsa, cheese, olives and green onion. Everyone loves this easy Mexican dip!

What can I do with leftover 7 layer dip? ›

The most obvious choice is a quesadilla; just spread the dip onto a tortilla, mash lots of shredded cheese into the dip, fold, and fry. In fact, any of the seven layers of a seven layer dip will work in a quesadilla, so invite them all.

Who invented the 7 layer dip? ›

In 1982, Peggy Shoop, a resident of Grapevine, Texas, adapted a dish that transformed the history of party food. She took a recipe for a dip she found in Southern Living that layered sour cream, guacamole, salsa, and cheese, and added her own additions—refried beans and jalapeños. A classic was born.

What is 5 layer dip made of? ›

Looking for a crowd-pleasing appetizer for game day? Try this easy recipe for a flavorful and satisfying Layer Mexican Dip. Packed with layers of refried beans, guacamole, salsa, sour cream, and topped with a generous sprinkle of cheese, this dip is a guaranteed hit.

Is bean dip just refried beans? ›

While refried beans usually resemble a chunky, mashed mixture perfect for spreading on tortillas or serving alongside warm rice, bean dip can be made with whole beans with a fresh appeal similar to classic pico de gallo or puréed into a smooth consistency with several different ingredients.

How do you thicken homemade bean dip? ›

Add a thickener.

If your beans are still too watery after prolonged cooking and mashing, consider adding a thickener like cornstarch, all-purpose flour, or arrowroot. To do this, first, make a slurry of equal parts thickener and water, then slowly add it to your refried beans. They should thicken considerably.

Does 7 layer dip go bad? ›

If you're looking for a hot dip, check out our refried bean dip, jalapeño popper dip or black bean dip for cheesy, warming dips to dunk into. How long does 7-layer dip last? Though we think this dip is best consumed in the first 24 hours, leftovers will keep in an airtight container in the refrigerator for 3 to 4 days.

Can you freeze layered dip? ›

Layered Bean Dip Recipe Tips and Tricks

Divide the ingredients into several 2-cup oven safe bowls so no one has to huddle around one bowl of taco bean dip. Tip for easy meal prep: Prepare the layered bean dip recipe as directed, but don't bake. Instead, wrap oven-safe dishes in aluminum foil and freeze.

How long does taco dip last in the fridge? ›

Storing, Sitting Out, Make Ahead

Storing: Keep your taco dip, covered in the casserole dish for up to 3 days in the refrigerator. Sitting Out: Since there is mayo in the base, try not to leave the dip out longer than 2 hours at room temperature.

What does bean dip mean in slang? ›

What the heck does 'bean dip' mean? Urban Dictionary defines "bean dip" as "(flicking) a woman's (or man's) breast with the index finger." It's "dubbed 'bean dip' because the move is similar to that of scooping up bean dip," the website reads.

Did Little Rock invent cheese dip? ›

According to Nick Rogers, who has researched the history of cheese dip, the dish was invented by Blackie Donnely, the original owner of Mexico Chiquito restaurants. The Mexico Chiquito chain, which now has multiple locations in central Arkansas, was opened by Donnely and his wife in North Little Rock in 1935.

Where did 7 layer dip come from? ›

A seven-layer dip is an American appetizer based on ingredients typical of Tex-Mex cuisine. The first widely published recipe (1981, Family Circle magazine) called it Tex-Mex Dip without reference to any layers. The dish was popular in Texas for some time before the recipe first appeared in print.

What is Mexican dip made of? ›

The first layer begins with refried beans followed by a layer of sour cream, then taco sauce, lots of veggies, and shredded cheese. The veggies I used in this recipe are green bell peppers, jalapenos, scallions, tomatoes, and olives. You'll also need lots of fresh chopped cilantro and taco seasoning.

What is in Cardi B dip? ›

Ingredients
  • 1 bunch Cilantro.
  • 2 Avocados.
  • 3 Limes, juiced.
  • 2 blocks Cream Cheese.
  • 1 cup Sour Cream or Mexican Crema.
  • 14 oz Pickled Jalapeños.
  • 2 tsp Black Pepper.
  • 1 tsp Garlic Powder.
Oct 30, 2023

What is crack dip made of? ›

What Is Crack Dip? Crack dip is a hot dip that combines bacon, cheddar, cream cheese, sour cream, and ranch dressing. It gets its name because it's so irresistible and addictive!

What are the ingredients in HEB bean dip? ›

Prepared Pinto Beans (Water, Pinto Beans), Jalapeno Peppers, Green Bell Peppers, Soybean Oil, Vinegar, Salt, Dehydrated Onion, Granulated Garlic, Spices.

How is bean dip different from refried beans? ›

While refried beans usually resemble a chunky, mashed mixture perfect for spreading on tortillas or serving alongside warm rice, bean dip can be made with whole beans with a fresh appeal similar to classic pico de gallo or puréed into a smooth consistency with several different ingredients.

What is Mexican bean dip made of? ›

Mix refried beans, cream cheese, sour cream, and taco seasoning together in a large bowl; fold in jalapeño pepper. Spread mixture into a 9x13-inch baking dish.

What is the dip made from beans? ›

This creamy bean dip with cheese and refried beans is served warm and it's so good — it's easy to make and always a hit! I make it for my big game watch party each year and it's always gone before halftime. Serve with tortilla chips.

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