Layered Refried Bean and Guacamole Dip ~ Individually Packaged for Portion Control

“It is spring again. The earth is like a child that knows poems by heart.”
― Rainer Maria Rilke

It appears that we have finally turned corner on winter in the Upper Peninsula of Michigan. I keep reminding myself, however, that it is not unheard of to have snow storms in May. Mike and I made sure we took advantage of the beautiful weather this weekend and yesterday and today took our dog Phoebe for a hike. We are fortunate to have many scenic trails right in our backyard. We witnessed many patches of snow still lingering in the woods and it was quite muddy.

I have been struggling with finding time to blog recently and today I knew that I had to push myself. My intentions were to write this post during spring break since that is when I took the photos. The flurry of Cinco de Mayo posts on Facebook today made me realize that today was the perfect day to share my recipe for a luscious plant-based Layered Refried Bean and Guacamole Dip.

A plant-based diet relies very heavily on beans for protein and I am always looking for new ways to use them. One of my favorite party appetizers is layered taco dip and here is my version. While tortilla chips are one of my favorite foods, they are also a trigger for me so instead of tortilla chip I try to eat this dip with raw vegetables. I also like to make the dip in individual containers for portion control. Years ago I made a sound investment by purchasing a couple dozen of Pyrex glass containers in a 3 cup size. They have really held up well and are so convenient for lunches. I

These glass containers stack neatly in the refrigerator and freezer.

Ingredients for the guacamole: fresh cilantro, three avocados, lime juice, taco seasoning, red onion, and sour cream (I use Vegan soy-based sour cream). If you eat dairy you could also use plain Greek yogurt. — Ingredients for the guacamole: fresh cilantro, avocados, lime juice, garlic, taco seasoning, red onion, and sour cream (I use Vegan soy-based sour cream). If you eat dairy you could also use plain Greek yogurt.

I saw a recipe on Pinterest for taco seasoning and had all the ingredients on hand in the pantry. I doubled the batch and am storing in a recycled jar. Never will I buy pre-packaged taco seasoning packets again!

Homemade Taco Seasoning
Source: Allrecipes
Ingredients:
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
1/2 teaspoon paprika
1 1/2 teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper
Instructions:
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Yields about 2 3/4 tablespoons.

Guacamole
*2 avocados cubed
*1/4 cup chopped red onion
*1/2 Tablespoon taco seasoning (or to taste)
*2 cloves of minced garlic
*1/4 cup chopped cilantro
*2 Tablespoons lime juice
*1/2 cup sour cream (I used Vegan sour cream)

I LOVE avocado. As I have said in an earlier post, I could eat cardboard if it had a smear of avocado on it.

Fresh cilantro really perks up the flavor of the avocado. Add the garlic and lime juice as well.

When I made guacamole to serve on its own I also add in some chopped tomatoes. — When I make guacamole to serve on its own I also add in some chopped tomatoes.

For each individual dip you will need:
*1/2 cup Vegetarian Refried Beans
*1/2 cup Guacamole
*1/4 cup salsa
*Lettuce
*Tomato
*Black olives
(any other toppings you desire)
I made four individual dips. They were quite generous in size and I probably could have made five from the recipe.

To start the dip, I added 1/2 cup of Vegetarian Refried Beans.

Top the beans with a 1/2 cup of guacamole.

Top the guacamole with 1/4 cup of salsa. You can also use taco sauce.

A layer of crispy lettuce gives the dip a pleasing crunch.

Top tomatoes. I used grape tomatoes but any tomato will do. — Top with tomatoes. I used grape tomatoes because they do not release much juice (my dip needed to sit a few days in the refrigerator) but any tomato will do. If I make this dip on a platter for a party I purchase large tomatoes and cut into small pieces.

Sprinkle the dip with black olives. You can also add jalapenos, corn, cheese, and your favorite taco additions. A drizzle of hot sauce or taco sauce is always a welcome addition.

My guacamole recipe and one can of refried beans rendered four individual layered dips. I will make my own refried beans next time.

Why wait for a party when you can eat taco dip whenever you want. Fresh, healthy, and a great way to eat your vegetables!

This dip is versatile and you can fashion it to suit your tastebuds. I have swapped out the refried beans for black beans before and have topped with spinach instead of lettuce. If you are like me and are always looking for healthy comfort food, you will enjoy this dip.

This weekend was a very productive weekend. Yesterday I cooked for the week and my lunches this week will be homemade marina over whole wheat pasta. I added two different kinds of olives to the sauce, capers, and lemon juice. My plan is to share my recipe in a future post.

In February I pinned a recipe for a Vegan Split Pea Soup from Healthy. Happy. Life. on Pinterest and in the past week 180 people repinned the recipe and it received 23 likes. I figured that it was time that I tried the soup recipe. It is delicious and I am thankful that I did. It will serve as this week’s dinner with a large green salad that is topped with my homemade plant-based creamy dressing.

I let the peas soak over-night. There still is a chill in the air and this soup will be my dinner along with a large green salad.

As we head into the summer I am anxious for break so I can get back on pace with my weekly blogging. While it will fill me with sadness to say goodbye to my students for the summer, I am ready to garden and spend some time in the sun. Cheers to sunshine, productivity, and healthy plant-based eating!