vegan seven layer dip

Stick around here long enough, and you’ll see that dips are one of my favorite recipes to make and eat. I think they need official status as their own food group.

This vegan seven layer is I’ve been making for several years and is a perennial crowd pleaser. It’s probably the first appetizer recipe that inspired me to include dips on a regular basis into our meal plan.

Here’s why.

I have four kids who all have very different ideas of what tastes good and have varying degrees of pickiness. They also love meat and cheese so I need to work hard to come up with all veggie recipes that taste good to them. Sooooo any time I can serve something that’s healthy, one hundred percent plant-based and fun (and what could be more fun than party food!), it feels like a huge victory.

There is one disclaimer.

Although this vegan seven layer dip is a crowd-pleaser, I don’t guarantee that everyone will like it hands down, especially if that person is super picky. I’d be lying if I did.

Case in point. One of my sons has curious (okay, downright maddening) food tendencies. Like, he’ll love and eat something like crazy for weeks on end and then one day want nothing to do with it. So, it’s probably not surprising that while he started out loving this dip, currently, he’s not a fan. I can still get him to eat it, but it takes some work.

I wanted to share this in case you, as a mom or preparer of food for others, have this same frustration. It’s not you, it’s not the recipe, it just one of the challenges of trying to cook for many individuals.

It’s why I’ve also included a few optional dip layers. Because maybe you don’t have a cucumber fan, but an olive one. Or maybe cilantro tastes like soap to them (it’s a thing) but green onions get rave reviews.

Vegan Seven Layer Dip

Ingredients

  • 1-14.5 oz can fat free refried beans
  • 1-2 cups red pepper or plain hummus
  • 1-2 avocados, diced
  • 2-3 cups added sugar free salsa
  • 3-4 cups diced romaine lettuce
  • ½ – 1 cup minced cilantro
  • 1 cucumber, diced
  • optional: green onions, diced jalapeños, olives

Instructions

  1. Spread refried beans evenly on bottom of baking dish.
  1. Next spread the hummus evenly and evenly distributed the diced avocados over that.
  1. Pour on the salsa.
  1. If using jalapeños or olives add those next, then cover evenly with the lettuce.
  1. Finish by evenly distributing the cilantro and the cucumber.
  1. Cover and refrigerate until ready to serve.

Recipe Notes

This dip will store well in the fridge for a couple of days. Make sure to cover!


Vegan Seven Layer Dip
Prep Time
15 mins
 

This vegan seven layer dip is easy to make for a crowd at your next party or for a fun meal option.

Course: Appetizer, Main Course, Snack
Cuisine: Mexican
Author: Andrea Anderson
Ingredients
  • 1-14.5 oz can fat free refried beans
  • 1-2 cups red pepper or plain hummus
  • 1-2 avocados diced
  • 2-3 cups salsa
  • 3-4 cups diced romaine lettuce
  • ½ – 1 cup minced cilantro
  • 1 cucumber diced
  • optional: green onions diced jalapeños, olives
Instructions
  1. Spread refried beans evenly on bottom of baking dish.
  2. Next spread the hummus evenly and evenly distributed the diced avocados over that.
  3. Pour on the salsa.
  4. If using jalapeños or olives add those next, then cover evenly with the lettuce.
  5. Finish by evenly distributing the cilantro and the cucumber.
  6. Cover and refrigerate until ready to serve.
Recipe Notes

This dip will store well in the fridge for a couple of days. Make sure to cover!

Looking for other party food ideas? Try these:

black bean soup (hearty, vegan, gluten free, whole30)

vegan black bean soup

Soups are made for winter and winter is made for soups. AmIright? This vegan black bean soup is no exception.

Filling and hearty, it’s perfect for warming up on a chilly day. (And as a freeze baby, I’m always trying to find ways to stay warm in the winter. LOL)

It also packs a hefty dose of protein. Although all plants have protein, if you eat an exclusive plant-based diet, you need to be a little more intentional about consuming your recommended daily requirement. It’s not hard, but it does take a little more thought. It’s one of the many reasons why I love this soup!

Personally, I feel beans and lentils are the protein darlings of plant-based eaters. Not only do they contain high amounts of protein, they’re also low in fat which makes them an essential building block of a smart plant-based diet. (Curious about what else is part of a balanced plant-based diet, too? Check it out here.)

The quantities for the black bean soup recipe below make a very large pot (think at least 10-12 servings) for two reasons:

  1. So you have leftovers which saves you having to figure out what to make yet. again.
  2. I believe in making larger quantities of foods that freeze well (this one does) to save me time down the road. I’m confident you’ll appreciate this time saver too!

Cooking tips: Since soups (and stews) tend to improve in flavor over time, I highly recommend you make it at least 1-2 days ahead of time. Also, if you need to watch your salt intake, increase the seasonings and reduce the salt even more. Typically, I find doubling the herbs and spices helps me reduce the sodium. To reduce the fat content, saute in water or veggie stock instead of oil.

Black Bean Soup

  • 2 large onions, diced
  • 10-12 garlic cloves, minced
  • 2 celery stalks, diced
  • 4 carrots, diced
  • 5 T chili powder
  • 3 T cumin
  • 4 tsp oregano
  • 3 tsp salt
  • 7 cups water
  • 1-28 oz can diced tomatoes
  • 8-15 oz cans (or 12 cups) cooked black beans
  • 4.5 cups frozen corn (organic is recommended)

Saute onions and garlic in veggie broth or water. Add celery and carrots and saute another 5 minutes or until the veggies start to soften, adding more water if needed. Add spices and continue to saute over low heat. Meanwhile, in a food processor or blender, puree the beans (all but one cup) with the tomatoes. You’ll need to do this in several batches. Aim to blend about 3 cups of beans with about 1/4/-1/3 cup of tomatoes. Add to the soup along with the remaining cup of beans and the corn. Simmer over low heat to let the flavors combine.

Black Bean Soup
Prep Time
25 mins
Cook Time
35 mins
Total Time
1 hr
 

Warm and filling this vegan black bean soup packs a powerful plant-protein punch and is hearty enough even for meat-eaters.

Course: Main Course
Keyword: vegan black bean soup
Author: Andrea Anderson
Ingredients
  • 2 large onions diced
  • 10-12 garlic cloves minced
  • 2 celery stalks diced
  • 4 carrots diced
  • 5 T chili powder
  • 3 T cumin
  • 4 tsp oregano
  • 3 tsp salt
  • 7 cups water
  • 1-28 oz can diced tomatoes
  • 8-15 oz cans or 12 cups cooked black beans
  • 4.5 cups frozen corn organic is recommended
Instructions
  1. Saute onions and garlic in veggie broth or water. Add celery and carrots and saute another 5 minutes or until the veggies start to soften, adding more water if needed. Add spices and continue to saute over low heat. Meanwhile, in a food processor or blender, puree the beans (all but one cup) with the tomatoes. You’ll need to do this in several batches. Aim to blend about 3 cups of beans with about 1/4/-1/3 cup of tomatoes. Add to the soup along with the remaining cup of beans and the corn. Simmer over low heat to let the flavors combine.
Recipe Notes

See post for notes and tips

If you’re looking for other soup recipe inspirations, then try these: