Seven-Layer Dip
Serving: 4-6. Prep Time: 25 mins. FODMAP: medium
This delicious layered dip is the ultimate crowd-pleaser for gatherings! Make it as a side dish or a main course. Dairy-free, oil-free but FULL of flavor!
Ingredients
Beans
1 16-oz can fat free refried beans
1 10-oz can diced tomatoes with green chilies (like Rotel brand)
1 tbsp taco seasoning
Guacamole
2-3 ripe avocados
1 tsp garlic powder
1/4 tsp salt
1/4 tsp pepper
1 lime, juiced (about 1 tbsp or a little less)
Sour Cream
1 12-oz package firm silken tofu
1 tbsp apple cider vinegar
2 tbsp lemon juice
1/4 tsp salt
Remaining layers
2 roma tomatoes, diced
1 small handful cilantro, chopped
2 green onions, sliced
1 small can sliced black olives
Instructions
1.In a bowl, mix the refried beans, tomatoes, and taco seasoning. Spread it into the bottom of a pan. Use a 9x13 inch pan for a thinner dip, or a pie pan or 9-inch square pan for thicker.
2.Mash the avocado and mix with lime juice, salt, pepper, and garlic powder. Spread this over the beans in an even layer.
3.In a blender, combine the sour cream ingredients. Unfortunately, it does get smooth by whisking it by hand. A blender or immersion blender gets it smooth. Spread about half of the sour cream into a thin layer over the guacamole. You will have about 1 cup leftover.
4.Sprinkle the tomatoes, cilantro, green onions and olives on top. Serve with chips.
5.To make oil-free chips, cut corn tortillas into triangles. Spread on a baking sheet and bake at 400 for 10-15 minutes, until just golden brown. Or air-fry in an airfryer at 370 for about 5-8 minutes, shaking and checking frequently.
FODMAP Swap: Keep it to less than ⅙ cup or 45 g of refried beans and half an avocado max per serving
*Don’t forget to preload on veggies before you eat!
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