Posted by Recipe Dabba on
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
2018-05-25 07:00:59
Serves 4
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
- Kidney beans: boiled 1 cup
- Garlic: 1 tsp chopped
- Ginger - Garlic paste: 1/2 tsp
- Tomato paste: 2 tbsp
- Mexican seasonings : 1 tsp
- Salt: as per taste
- Brown Sugar: 1/4 tsp
- Olive oil: 1 tsp
- Paneer: 2 tbsp
- Hung curd: 1 tbsp
- Oats: 1 tsp
- Milk: 1 tbsp
- Flax seed powder: 1/2 tsp
- Mixed Herbs: 1/4 tsp
- Black pepper: 1/4 tsp
- Avocado: 1 medium sized
- Tomato : 1 tbsp chopped
- Onions : 1 tbsp chopped
- Lemon juice: 1 and 1/2 tsp
- Green Chilli: 1 chopped
- Coriander: 1 tbsp chopped
- Cumin powder: 1/4 tsp
Instructions
- Start with the red beans layer first.
- Heat 1 tsp oil in the pan and saute garlic and then add ginger garlic paste.
- Next add tomato paste , brown sugar and salt and cook till the tomato is done.
- Now add the beans and little water and mexican seasonings as per your taste.
- At the end add 1 tsp lemon juice and mash it coarsely and let it cool.
- Next is the white creamy layer.
- Take a mixer grinder and add paneer, hung curd, oats, milk, flax seeds, mixed herbs and make a creamy paste.
- Adjust salt and pepper and keep aside.
- Last is Guacamole layer.
- Scoop the pulp of guacomole in a bowl and add green chilles, onions, tomatoes, lemon juice and coriander.
- Mix all this while mashing and last add salt and cumin powder.
- Now take the serving dish and add the first layer of kidney beans, next white sauce and last gyacomole.
- Garnish with some fresh lemon juice and flax seeds powder as serve.
By Recipe Dabba
beta
calories
167
fat
9g
protein
5g
carbs
18g
more
RecipeDabba https://recipedabba.com/