When I host friends or a Super Bowl watch party, I love having a good dip on hand. Especially this 7-layer bean dip with upgraded ingredients that will keep party guests coming back for more. I created this 7-layer dip, not only to enjoy as a healthy snack, but also to sneak in some beneficial bone broth protein powder and gut-boosting probiotic yogurt.
History of the 7 Layer Bean Dip
Where did this bean dip come from? The history of the 7-layer bean dip is a bit vague, but the ingredients are inspired by Tex-Mex cuisine with the use of beans, tomatoes, onion, cilantro and avocados. The popularity of taco dip and other types of dip increased in the 1950s after a television ad appeared showing dehydrated soup mix being added to a cream cheese dip. (1)
I chose to make this a seven-layer bean dip instead of a five-layer dip because I wanted to add as many fresh and immune-boosting vegetables as possible. The more flavor, the better! One ingredient I did not include, however, is refried beans. Typical refried beans are cooked and mashed, then reconstituted with pork lard. I never recommend using pork for anything, and if making homemade refried beans for a Mexican dip, use grass-fed butter, ghee or avocado oil.
Key Ingredients to a Magical Bean Dip
This 7-layer bean dip really is magical, and here’s why: I chose black beans as the base for the bean dip recipe, blended with protein powder from bone broth, lime juice, garlic powder and sea salt. Black beans contain not only protein, but fiber, antioxidants and many vitamins. Fresh tomato and onion salsa go on top, which contains many antibiotic, antifungal and anti-inflammatory properties.
I added goat yogurt to this 7-layer dip recipe to replace sour cream, which usually comes from conventional cow’s milk. Goat milk is easier to digest, and eating the fermented form increases good bacteria in the gut, which then boosts your immune system overall.
Cilantro makes a wonderful addition to this 7-layer taco dip, with its pungent flavor and detoxifying properties. Next, I added guacamole, that contains healthy fats from avocados and more immune boosting herbs and vegetables. Try cutting an avocado this way, as it will keep most of it from browning and you can use what you need. Bell peppers make up another layer, and you’ll get a dosage of vitamin C with each bite. Lastly, I added raw sheep cheese for another layer of flavor and probiotics.
How to Make 7-Layer Bean Dip
Now let’s get started on this seven layer bean dip. You can use any medium-sized serving bowl or dish to hold all the layers. Make sure it’s shallow enough for dipping. First, you will blend black beans with the protein powder, half a lime squeezed, garlic powder and sea salt until all is smooth and creamy. Line the bottom of your dish with the black bean mixture.
Take the diced tomato and onion and toss it with lime juice into the salsa mixture. Pour the salsa over the black bean base.
Next, take goat yogurt and spoon it out over the salsa.
The next layer is chopped benefit-rich cilantro, so slather it on generously.
Guacamole is up next; don’t be shy and pile it on.
Hopefully you chopped your peppers at this point in the 7-layer Mexican dip game, which go on next.
Grate raw sheep cheese freely over the top, and be prepared to dip into this magical 7 layer bean dip.
You can use sprouted tortilla chips, raw vegetable crudités or a fork for some serious snacking. You won’t want to make another refried bean dip again.
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7-Layer Bean Dip Recipe
- Layer one:
- One 15-ounce can black beans, drained and rinsed
- 1 scoop bone broth protein powder
- ½ lime, squeezed
- 1 teaspoon garlic powder
- ½ teaspoon sea salt
- Layer two:
- 1 heirloom tomato, guts and membranes removed and diced
- ½ red onion, diced
- ½ lime, squeezed
- Layer three:
- 1 cup plain goat yogurt
- Layer four:
- One bunch of cilantro, finely chopped
- Layer five:
- 1 cup guacamole
- Layer six:
- 2 bell peppers, seeds and membranes removed and chopped
- Layer seven:
- 4 ounces raw sheep cheese, grated
- In a high speed blender, add in black beans, bone broth protein powder, lime juice, garlic powder and sea salt. Blend until smooth and creamy.
- In an 8-inch glass bowl or 6-inch glass dish, line the bottom with the first black bean layer.
- In a small bowl, mix together tomatoes, onion and lime juice. Add on top of black bean layer.
- Spoon goat yogurt evenly across tomato mixture.
- Evenly layer chopped cilantro on top of goat yogurt.
- Scoop guacamole over cilantro layer.
- Place chopped peppers on top of the guacamole.
- Sprinkle raw sheep cheese on top. Keep refrigerated until ready to serve.
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