Recipe: 3 Layer Dip

Warning: This will sound a lot more complicated than it actually is.

This dip has changed lives.  Just kidding, but it is pretty tasty!   This is yet another Mexico-inspired dip, and a healthier twist to the traditional 5 layer or 7 layer dips.  There are 3 components to this recipe, each of which can be delicious on its own.  BUT, when together they create a magical synergy of flavor and texture.  This is probably one of the tastiest things I have invented, and I think it is a great dip to eat at home or bring to share.  The ingredient list is pretty short as the 3 components share a lot of the same ingredients.

Ingredients:  Everything you need for all 3 layers
  • 1 can of black beans
  • 3 avocados
  • 4 tomatoes, finely chopped
  • 3 limes (if they are not juicy you may need more)
  • 1/2 bunch of fresh cilantro, chopped
  • 1 jalapeno, remove seeds, finely chopped (can omit completely if you don't want the kick)
  • Garlic, chopped (use your judgment for amount)
  • 1 large Spanish or Vidalia onion, finely chopped
  • Corn kernels (frozen; optional)
  • Salt and pepper to taste
  • Ground cumin
  • Paprika
  • Dried basil

Note: I usually chop up everything that needs to be chopped up first, so I can just eyeball all the measurements as I go along.  Also, sometimes it is fun to turn this into a 5 layer dip by having 2 layers of bean and 2 layers of guacamole--just ration it appropriately!

Part 1 (Bottom Layer):  Black bean dip
  • Put all of the below ingredients into a food processor or blender and process/blend until smooth
    • Garlic
    • 1/4 onion
    • 1/4 jalapeno (seeded)
    • 1 can of black beans (drain and rinse)
    • 1 tbsp ground cumin
    • 1 tsp paprika
    • 1 tsp dried basil
    • Salt and pepper
    • Juice of 1/2 a lime
  • Add corn kernels after everything has been processed and mix into the rest of the dip.
  • Place mixture into a casserole dish (or other deep pan) and even it out.
Part 2 (Middle Layer):  Guacamole
  • Put the below ingredients into a bowl and mix until desired consistency
    • Cilantro (as desired--I like lots)
    • Garlic
    • 1/4 onion (chopped)
    • Salt and pepper
    • Juice of 1 lime
    • 3 avocados (remove skin and pits)
    • 1 tomato (chopped)
  • Place over black bean dip in the serving dish and even it out
Part 3 (Top Layer):  Pico de gallo
  • Put the below ingredients into a bowl and mix well
    • Cilantro (lots)
    • Garlic
    • 1/2 onion
    • 1/2 jalapeno (seeded)
    • Salt and pepper
    • 3 tomatoes (remove seeds)
    • Juice of 1.5 limes
  • Place on top of guacamole and even it out
Feel free to adjust the amount of herbs and spices to suit your taste!

Serve with tortilla chips, rice chips, or as a taco filler.


Dr. Cho, ND is a naturopathic doctor based in Pickering, Ontario and Richmond Hill, Ontario.  She maintains a private practice focused in pain management and sports nutrition, in addition to a general family practice at Durham Natural Health Centre.  To learn more about Dr. Cho, book a complimentary 15 minute consult by clicking here.  Not in the Durham Region?  Contact her through to learn about more options.


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