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7 layer salad

Healthy 7 Layer Salad Recipe

  • Prep Time: 15
  • Cook Time: 5
  • Total Time: 20 minutes
  • Yield: 10 1x

Description

Our healthy recipe for 7 layer salad can also be used as a 7 layer dip with fresh chopped vegetables (think carrots, celery and tri-colored peppers). Yum!


Scale

Ingredients

LAYER 1 | BEAN LAYER:

  • 2 tablespoons cold-pressed extra virgin olive oil
  • 5 cloves crushed garlic
  • ½ Spanish onion, finely chopped
  • 2 cans (14.5 ounces each) BPA-free pinto beans rinsed, drained and mashed
  • 4 teaspoons all-natural taco seasoning (such as Simply Organic)

Heat the oil in a large heavy skillet over medium heat; add the garlic and onion and sauté until soft and caramelized.  Add the mashed beans and taco seasoning and cook for 4 to 5 minutes. Set beans aside to cool. When cool, spread the refried beans on the bottom of an 8 x 8-inch casserole dish.

LAYER 2 | GUACAMOLE

  • 2 Haas avocados, pitted
  • Juice from 1 whole lime
  • Unrefined sea salt, to taste

Place the avocado flesh in a large bowl and use a  pastry blender to mash. Add the lime juice and salt and mash until smooth and creamy. Spread guacamole on top of the refried beans.

LAYER 3 | BUTTER LETTUCE

  • 2 cups butter lettuce, finely chopped

Arrange the butter lettuce on top of the guacamole.

LAYER 4 | RED ONION

  • 1 cup red onion, finely chopped

Spread the layer of onion out across the lettuce.

LAYER 5 | CILANTRO

  • 1 cup cilantro, chopped

Spread the cilantro over the onion.

LAYER 6 | TOMATOES

  • 2 cups tomatoes, chopped
  • 1 teaspoon lime or lemon juice
  • Unrefined sea salt to taste

Mix tomato ingredients in a small bowl and then spread across the cilantro.

LAYER 7 | BLACK OLIVE

  • 3 cans (2.5 ounces each), sliced olives, drained

Arrange the sliced olives on top of the butter lettuce.