Anita Mirchandani

Registered Dietitian, Certified Fitness Professional

Recipe: Greek Yogurt Layered Dip

Just because super bowl and football season is over, doesn’t mean that dip season is over as well.  Dips are a creative way to get in your vegetables at social gatherings.  However, most traditional dips contain high amounts of sodium and fat.  By making dips with Greek yogurt, you increase the protein and add a healthy fat dietary component. #Guiltfree

Greek Yogurt Layered DipHere’s a recipe I put together recently:

Ingredients

  • 2 medium-sized ripe avocados
  • 2 Tbsp. lemon juice (just squeeze lemons vs. store bought)
  • ½ tsp. salt
  • ¼ tsp. pepper
  • 720 g of Greek Yogurt (about 4.5-5 cups of Siggi’s, Fage or Chobani Plain or 8 cups of EPIGAMIA Greek Yogurt)
  • 1 package taco seasoning mix (or make your own mix using this recipe)
  • 2 cans black beans, drained
  • 1 bunch green onions, chopped (optional)
  • 3 medium-sized ripe tomatoes, chopped
  • 2 cans (3 ½ oz. each) pitted ripe sliced olives, drained (optional)
  • 100 grams cheddar cheese, shredded

 Directions

  1. Peel, pit and mash avocados in a bowl with lemon juice, salt and pepper (or blend to save time). If avocados are not in season or you can’t find good ones, you can avoid them all together.
  1. In another bowl, combine yogurt and taco seasoning mix.
  1. To assemble in a glass serving platter:
  • Spread a layer of ½ of yogurt taco mixture to coat the bottom of serving platter
  • Spread ¾ cup of black beans on top of the yogurt layer
  • Spread all the avocado mixture over bean layer
  • Spread a shredded cheese over the avocado layer
  • Spread yogurt-taco mixture once again
  • Spread remainder of black beans on top of the yogurt layer
  • Sprinkle with the chopped green onions, then the tomatoes, and finally the olives.
  • Cover with the grated cheddar cheese.
  1. Serve chilled with your choice of tortilla chips or a crudite platter of your favorite vegetables.

Note: Calling Salsa Lovers! You could add a layer of your favorite salsa on top of the black beans or combine 1/2 cup of salsa with the black beans and layer them together. 

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