Lucky 7 Layer Dip

Vegetarian
Gluten Free
Health score
15%
Lucky 7 Layer Dip
15 min.
6
602kcal

Suggestions

Ingredients

  •  avocados ripe
  • 15 ounce black beans canned
  • tablespoons cilantro leaves chopped
  • cloves garlic finely chopped
  • teaspoons ground cumin 
  • tablespoons hot sauce 
  •  jalapeño seeded finely chopped
  •  juice of lemon juiced
  •  lime zest juiced
  • servings olive oil extra-virgin for drizzling
  • servings pimiento stuffed olives spanish chopped
  •  plum tomatoes diced
  • 15 ounce refried beans canned
  • 16 ounce chipotle salsa 
  • servings salt 
  •  scallions cut into 1 inch pieces
  • cups cup heavy whipping cream sour
  • 16 ounce tomatillo salsa green
  •  tortilla chips 

Equipment

  • frying pan
  • casserole dish
  • stove
  • spatula

Directions

  1. Watch how to make this recipe.
  2. Heat refried beans in small nonstick pan over medium heat and season with hot sauce.
  3. Transfer the beans to a small, deep casserole dish. Scrape pan clean with rubber spatula and return to heat.
  4. Add a little extra-virgin olive oil to the pan and raise heat to high. When the oil smokes, add the scallions and sear them, 2 to 3 minutes.
  5. Add green salsa to scallions and heat through.
  6. Add cilantro, remove salsa from heat, and layer on top of the beans.
  7. Return the same pan to the stove, lower heat to medium and add black beans, heat through and season with cumin, layer on top of the green salsa.
  8. Top the black beans with a layer of chipotle salsa.
  9. Mix sour cream the lime zest and juice and spread on top of the chipotle salsa.
  10. Combine the meat of 2 ripe avocados with garlic, lemon juice, jalapeno and salt to form a chunky guacamole. Top the salsa with guacamole.
  11. Garnish the dip with the final layer of diced tomatoes and sliced olives.

Nutrition Facts

Calories602kcal
Protein8.05%
Fat63.69%
Carbs28.26%

Properties

Glycemic Index
46.67
Glycemic Load
3.06
Inflammation Score
-9
Nutrition Score
21.942173905995%

Flavonoids

Cyanidin
0.22mg
Epicatechin
0.25mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.24mg
Hesperetin
5.53mg
Naringenin
0.59mg
Apigenin
0.01mg
Luteolin
0.16mg
Kaempferol
0.13mg
Myricetin
0.04mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:601.82kcal
30.09%
Fat:43.79g
67.37%
Saturated Fat:11.63g
72.71%
Carbohydrates:43.71g
14.57%
Net Carbohydrates:28.32g
10.3%
Sugar:13.77g
15.3%
Cholesterol:45.23mg
15.08%
Sodium:2375.51mg
103.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.46g
24.92%
Fiber:15.39g
61.55%
Vitamin K:46.57µg
44.36%
Vitamin E:5.72mg
38.11%
Vitamin A:1858.63IU
37.17%
Vitamin C:29.54mg
35.81%
Potassium:1114.24mg
31.84%
Folate:117.03µg
29.26%
Vitamin B6:0.44mg
22.21%
Manganese:0.44mg
21.82%
Phosphorus:213.23mg
21.32%
Vitamin B2:0.35mg
20.54%
Iron:3.65mg
20.28%
Copper:0.39mg
19.48%
Calcium:187.1mg
18.71%
Magnesium:74.42mg
18.61%
Vitamin B5:1.56mg
15.62%
Vitamin B1:0.22mg
14.46%
Vitamin B3:2.85mg
14.25%
Zinc:1.37mg
9.14%
Selenium:5.22µg
7.45%
Vitamin B12:0.16µg
2.68%