Classic Indian flavors combine with vegetables, lentils, and creamy yogurt to make the perfect party snack.
When I’m with a group of friends deciding on where to get dinner, I’m the first person to suggest Indian food. Indian cuisine has some of the most interesting flavors and textures on the planet, in my opinion—sweet with savory mixed in, spicy with creamy yogurt and coconut milk, fire-grilled meats with slow-simmered vegetables, and legumes. For as much Indian food as I’ve eaten in my life, I still come across new-to-me Indian flavor combinations that surprise and delight me.
Recently, a friend of mine admitted he had never eaten Indian food before. I quickly assumed responsibility for this tragedy and ushered him to my favorite Indian buffet lunch spot to point out the essential dishes he needed to try. The only problem: he was full before he got around to trying everything. I got to thinking: Why isn’t there a single “training wheels” dish for introducing folks to Indian food?
This Indian 7-layer dip is the perfect way to introduce people to Indian flavors like garam masala lentils, curried vegetables, and ginger-garlic tomato sauce, with a creamy dairy-free yogurt layer and the brightness of cilantro and cucumber on top. Plus, it can cure an Indian buffet craving in less than an hour. If you get excited about Indian food like I do, you’ll love this recipe.
Is Indian 7-Layer Dip Healthy?
Yes! Every layer of this dip is full of healthy ingredients. The lentils provide fiber and protein, while tomatoes are good sources of vitamins C and K, potassium, and folate. Cilantro has vitamins A, C, and K; cucumbers are hydrating and full of potassium; and cauliflower brings more fiber and vitamin C to the dip. Garam masala—a staple spice blend in Indian cooking—typically contains cardamom, cinnamon, black pepper, and cloves, which all contribute antioxidants.
Overall, this dip is low in calories, sodium, and fat; high in fiber per serving; and suitable for vegetarian diets. To make this dip completely dairy-free and vegan, opt for coconut oil or vegan butter instead of ghee. (Ghee is butter with the dairy solids removed, but it’s not 100% free of dairy.)
Check Your Spice Rack Before You Start!
Indian cooking is heavy on spices. It not only requires different spices than many other cuisines, but it uses significantly more of those spices than you might imagine. In other words, that last teaspoon of ground cumin in the jar won’t get you very far! I’m speaking from experience here; I’ve lost count of the number of times I’ve had to dash to the store after starting an Indian recipe because I’m a tablespoon short of some spice or another, and I cook Indian food regularly. So before you start, check that you not only have the spices required, but also that you have the right amounts of those spices.
Bonus tip: If you can find large containers of spices like ground cumin, ground coriander, garam masala, and turmeric, all the better for your future Indian dinners.
How To Make Ahead And Store
Because this dip is layered with many different ingredients, I would not assemble it more than a day ahead of time. If you want to make this dish a few days in advance, store each layer in a separate container in the refrigerator for up to 3 days, and assemble the dip when you’re ready to serve it. Chop the cilantro, cucumber, and tomato on the day you serve the dip for best results.
Serving Suggestions
Serve this decadent dip alongside fresh sliced bell peppers, baby carrots, or celery sticks, with quartered naan bread for easy grabbing at the snack table for a party setting. You could also consider these Baked Potato Slices for your Indian 7-layer dip! You can also serve this as a side to a heartier meal, such as Lamb Kabobs or Indian-Spiced Chicken With Cilantro Cashew Pesto. I have scooped portions of this dip on top of a bed of greens to make an Indian-themed salad, too.
Recipe
Ingredients
For The Lentil Layer:
- 1 cup green lentils dried
- 3 cups water
- 1/4 teaspoon sea salt
- 1 teaspoon garam masala
For The Cucumbers:
- 1 large cucumber diced, unpeeled
- 1/4 teaspoon sea salt
For The Cauliflower Layer:
- 1 tablespoon ghee (vegan butter or coconut oil can be substituted)
- 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
- Ground black pepper to taste
Other Layers:
- 1 cup dairy-free plain yogurt
- 1 cup Roma tomatoes diced (about 2 large tomatoes)
- 1/2 cup cilantro roughly chopped
- Tortilla chips or naan bread for serving
Instructions
- 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.
- 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.
- 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 are golden brown.
- Add in the lemon juice and cauliflower and stir to coat the cauliflower in the spices. Reduce the heat to medium-low, cover and cook until the cauliflower is tender, about 12-15 minutes.
- Place all the ingredients for the tomato sauce in a large food processor or blender, and blend until smooth and combined. Set aside.
- 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.
- 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:
- Spread the lentils in the bottom of a 9×13-inch casserole pan. Then, spread the yogurt evenly over top, followed by the tomato sauce.
- Chop up the cauliflower mixture and sprinkle it evenly over the top. It won't completely cover the tomato sauce layer; just spread it out evenly.
- Sprinkle the diced cucumbers over the cauliflower mixture, followed by the diced tomato, and finally, sprinkle the cilantro over the top. Serve with naan bread or tortilla chips on the side.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
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