Home All Recipes Indian 7 Layer Dip Recipe
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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!
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.
Alright. LAYER TIME:
- 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.
- 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.
- 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.
- 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.
- 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.
- TOMATO. For the FRESH AND JUICY.
- 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.”
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.
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
Rate
Serves: 10 People, as an appetizer
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)
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