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Indian 7-Layer Dip
[Vegan, Grain-Free]

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Taylor is the blogger, recipe developer, photographer, and general mess maker behind Food Faith Fitness. Her... Read More

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Vibrant Indian 7-Layer Dip served in a clear glass baking dish, showcasing distinct layers of pureed lentils, white vegan yogurt, red tomato sauce, spiced cauliflower, and green cucumbers, garnished with fresh cilantro.
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Vibrant Indian 7-Layer Dip served in a clear glass baking dish, showcasing distinct layers of pureed lentils, white vegan yogurt, red tomato sauce, spiced cauliflower, and green cucumbers, garnished with fresh cilantro.
indian-seven-layer-dip-b
indian-seven-layer-dip-c
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Indian 7-Layer Dip [Vegan, Grain-Free]

168
8-10
30
Dairy Free

The classic seven-layer dip recipe gets a healthier, Indian makeover! This dip is loaded with spicy, flavors and is gluten-free, too! What's in it? Spiced lentils that have the texture of refried beans, cucumber, spiced cauliflower, curry tomato sauce, vegan yogurt, fresh tomato, and cilantro! Perfect for game day

Ingredients You Need for Indian 7-Layer Dip [Vegan, Grain-Free]

For the Lentil Layer:

  • 1 cup green lentils
  • 3 cups water
  • 1/4 teaspoon sea salt
  • 1 teaspoon garam masala

For the Cucumbers:

  • 1 large cucumber, diced
  • 1/4 teaspoon sea salt

For the Cauliflower Layer:

  • 1 tablespoon vegan butter or coconut oil
  • 1/2 large onion, thinly sliced
  • 1/2 tablespoon fresh garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon fresh ginger, minced
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper
  • Juice of half a large lemon
  • 3 cups cauliflower, cut into small florets

For the Tomato Sauce:

  • 1 1/2 cups Roma tomatoes, roughly chopped (about 3 large tomatoes)
  • 1 teaspoon fresh ginger, minced
  • 1 teaspoon fresh garlic, minced
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon ground cumin
  • Juice of half a large lemon
  • Pepper

For the Other Layers:

  • 1 cup vegan plain yogurt
  • 1 cup Roma, tomato, diced (about 2 large)
  • 1/2 cup cilantro, roughly chopped
  • Tortilla chips or naan bread (gluten-free if needed), for serving
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How to Prepare Indian 7-Layer Dip [Vegan, Grain-Free]

To Make the Dip:

  1. Combine the lentils and water in a large pot and bring to a boil. Once boiling, reduce the heat to medium low, cover, and cook until tender, about 20-25 minutes.
  2. While the lentils cook, place the cucumbers in a fine mesh strainer set over a large bowl. Toss with the salt and let sit while you make the rest of the layers.
  3. Heat the ghee up in a large, non-stick pan on medium-high heat. Cook the onion and all the remaining ingredients, up to the lemon juice, stirring frequently, until the onions and golden brown.
  4. Add in the lemon juice and cauliflower and stir to coat the cauliflower in the spices.  Reduce the heat medium/low, cover and cook until the cauliflower is tender, about 12-15 minutes.
  5. Place all the ingredients for the tomato sauce in a large food processor or blender and blend until smooth and combined. Set aside.
  6. Once the lentils are cooked, drain them in a colander and place into a large food processor. Process with the salt and garam masala until mostly smooth, but leaving some texture.
  7. Finally, squeeze out as much of the moisture from the cucumbers as you can. Then, place them onto a paper towel. Use another paper towel to really press out the excess moisture.

To Assemble:

  1. Spread the lentils in the bottom of a 9x13-inch pan. Then, spread the yogurt evenly over top, followed by the tomato sauce.
  2. Chop up the cauliflower/onion mixture and sprinkle it evenly over-top - it won't completely cover the tomato sauce layer. Just spread it out evenly.
  3. Sprinkle the diced cucumbers over top, followed by the diced tomato and, finally, the cilantro.

Nutritional Information

Calories: 168 | Carbs: 25.5g | Fat: 4.4g | Protein: 8.5g | Sugar: 9.9g | Sodium: 308.5mg

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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