Healthy 7-Layer Dip

The Food Network


  • cans black beans, rinsed and dried
  • green onions, white part only,sliced
  • large avocados
  • 1 Teaspoon  salt
  •   Juice of 1/2 lemon
  • small jalapeño, seeded and chopped
  •   1 1/2-ounce jar roasted red peppers, drained, and finely chopped
  • 2 Cups  ricotta cheese
  • bunch cilantro, cleaned and chopped
  • bunch parsley, cleaned and chopped
  • green onions, green part only, chopped
  • 2 Cups  sour cream
  • 1 Tablespoon  taco seasoning
  • pint cherry tomatoes, quartered
  • can black olives, sliced
  • 1/2 Teaspoon  salt
  • 1/2 Teaspoon  black pepper
  • 1/2 Teaspoon  red pepper flakes, optional
  •   Squeeze of lime juice
  •   Cilantro sprig, garnish

We all love seven-layer dip, but we don't like how unhealhty it can be. Try this recipe for a healthier version.


Place beans into a food processor with green onion. Run until smooth. Spread evenly on the bottom of a deep glass 3-quart baking dish.

Rinse food processor. Add avocado, salt, lemon juice, and chopped jalapenño (if using). Run until smooth. Spread over the bean layer. Sprinkle the drained, chopped red peppers over the avocado layer. Spread the ricotta over the pepper layer, and smooth to make an even layer.

Clean and chop the cilantro, parsley, and tops of the green onions together. Then place on top of the cheese layer and smooth the top. In a small bowl, mix the sour cream and taco seasoning. Then gently smooth over the herb layer. Quarter cherry tomatoes, and slice black olives and loosely sprinkle over sour cream mixture. Season with salt, pepper, and chili flakes (if using). Squeeze a little lime and top with a cilantro sprig.



Back To Avocado 101!



Calories per serving:

534 calories

Dietary restrictions:

High Fiber

Daily value:



  • Fat 301g 462%
  • Carbs 297g 99%
  • Saturated 115g 574%
  • Fiber 135g 540%
  • Sugars 38g
  • Monounsaturated 138g
  • Polyunsaturated 24g
  • Protein 145g 290%
  • Cholesterol 490mg 163%
  • Sodium 7,922mg 330%
  • Calcium 2,414mg 241%
  • Magnesium 760mg 190%
  • Potassium 9,613mg 275%
  • Iron 41mg 225%
  • Zinc 20mg 132%
  • Phosphorus 2,872mg 410%
  • Vitamin A 2,179µg 242%
  • Vitamin C 369mg 614%
  • Thiamin (B1) 2mg 154%
  • Riboflavin (B2) 4mg 245%
  • Niacin (B3) 24mg 122%
  • Vitamin B6 4mg 181%
  • Folic Acid (B9) 1,533µg 383%
  • Vitamin B12 3µg 49%
  • Vitamin D 3µg 1%
  • Vitamin E 34mg 168%
  • Vitamin K 1,651µg 2,063%
MORE FROM EDAMAM Have a question about nutritional data? Let us know.
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