Healthy Layered Dip | How to make Healthy Layered Dip

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Can't tell you how long I have waited to make this Healthy Layered Dip come just the way I wanted, Infact I missed getting some baked pita breads to relish with this so just had with crackers. Now the catch in this recipe is Avocado, you need one for sure and getting a good one is very important. 

In India you would get them at only few fruit vendors that too try to get a medium ripe one and not over ripe. Well now that I got this made and it has come out well, I can assure you to try it out. Just that you can adjust the seasonings as too how much spicy you want your dip to be. I haven't made a spicy version here. So that should help you adjust the bench mark.

Healthy Layered Dip
Serves 4
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Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
167 calories
18 g
0 g
9 g
5 g
1 g
149 g
249 g
4 g
0 g
7 g
Nutrition Facts
Serving Size
149g
Servings
4
Amount Per Serving
Calories 167
Calories from Fat 78
% Daily Value *
Total Fat 9g
14%
Saturated Fat 1g
7%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 249mg
10%
Total Carbohydrates 18g
6%
Dietary Fiber 8g
31%
Sugars 4g
Protein 5g
Vitamin A
8%
Vitamin C
60%
Calcium
4%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Kidney beans: boiled 1 cup
  2. Garlic: 1 tsp chopped
  3. Ginger - Garlic paste: 1/2 tsp
  4. Tomato paste: 2 tbsp
  5. Mexican seasonings : 1 tsp
  6. Salt: as per taste
  7. Brown Sugar: 1/4 tsp
  8. Olive oil: 1 tsp
  9. Paneer: 2 tbsp
  10. Hung curd: 1 tbsp
  11. Oats: 1 tsp
  12. Milk: 1 tbsp
  13. Flax seed powder: 1/2 tsp
  14. Mixed Herbs: 1/4 tsp
  15. Black pepper: 1/4 tsp
  16. Avocado: 1 medium sized
  17. Tomato : 1 tbsp chopped
  18. Onions : 1 tbsp chopped
  19. Lemon juice: 1 and 1/2 tsp
  20. Green Chilli: 1 chopped
  21. Coriander: 1 tbsp chopped
  22. Cumin powder: 1/4 tsp
Instructions
  1. Start with the red beans layer first.
  2. Heat 1 tsp oil in the pan and saute garlic and then add ginger garlic paste.
  3. Next add tomato paste , brown sugar and salt and cook till the tomato is done.
  4. Now add the beans and little water and mexican seasonings as per your taste.
  5. At the end add 1 tsp lemon juice and mash it coarsely and let it cool.
  6. Next is the white creamy layer.
  7. Take a mixer grinder and add paneer, hung curd, oats, milk, flax seeds, mixed herbs and make a creamy paste.
  8. Adjust salt and pepper and keep aside.
  9. Last is Guacamole layer.
  10. Scoop the pulp of guacomole in a bowl and add green chilles, onions, tomatoes, lemon juice and coriander.
  11. Mix all this while mashing and last add salt and cumin powder.
  12. Now take the serving dish and add the first layer of kidney beans, next white sauce and last gyacomole.
  13. Garnish with some fresh lemon juice and flax seeds powder as serve.
beta
calories
167
fat
9g
protein
5g
carbs
18g
more
RecipeDabba https://recipedabba.com/

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