Healthy 7 Layer Dip Recipe: A healthy Indian twist is added to the standard 7-layer dip recipe.
Healthy 7 Layer Dip Recipe
This dip is gluten-free and vegan, and it tastes great with spicy and international foods. It’s great for game day because it only has 170 calories.
Ingredients
- 1 Cup Green Lentils
- 3 Cups Water
- 1/4 tsp Sea salt
- 1 tsp Garam Masala
- 1 large cucumber, diced
- 1/4 tsp Sea salt
- 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
- 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
- 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
In a big pot, put the lentils and water together and bring it to a boil. Lower the heat to medium-low, cover, and cook for 20 to 25 minutes, or until the vegetables are soft.
Put the cucumbers in a fine-mesh strainer and set it over a big bowl. This will stay there while the lentils cook. Add the salt and let it sit while you make the next layers.
Put the ghee in a big nonstick pan and heat it up over medium to high heat. Stir the onion and the rest of the ingredients, up to the lemon juice, often while cooking until the onions turn golden brown.
Mix the broccoli with the lemon juice and spices by stirring it around. Lower the heat to medium or low, cover, and cook for 12 to 15 minutes, or until the cauliflower is soft.
Put everything you need for the tomato sauce in a big blender or food processor and blend until it is smooth and well mixed. Put away.
After cooking the lentils, drain them in a sieve and put them in a big food processor. Add the salt and garam masala and process until the mixture is mostly smooth but still has some grit.
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Last, squeeze the cucumbers to get rid of as much water as you can. After that, put them on a piece of paper towel. Press out even more of the extra water with another paper towel.
In the bottom of a 9×13-inch pan, spread out the lentils. Then, add the yogurt and tomato sauce and spread them out evenly.
Cut up the cauliflower and onion mixture and put it on top in an even layer. It won’t cover all of the tomato sauce. Just make sure it’s spread out.
The diced cucumbers should go on top first, then the chopped tomato, and finally the cilantro.
Nutrition
- Serving:Â 1g
- Calories:Â 168kcal
- Carbohydrates:Â 25.5gÂ
- Protein:Â 8.5gÂ
- Fat:Â 4.4gÂ
- Saturated Fat:Â 2.7gÂ
- Polyunsaturated Fat:Â 0.1g
- Cholesterol:Â 3.8mgÂ
- Sodium:Â 308.5mg
- Potassium:Â 178.7mg
- Fiber:Â 6.7gÂ
- Sugar:Â 9.9gÂ
- Vitamin A:Â 790IUÂ
- Vitamin C:Â 47.9mgÂ
- Calcium:Â 103mgÂ
- Iron:Â 0.8mgÂ
