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+ servings

Indian 7 Layer Dip Recipe

The classic 7 layer dip recipe gets a healthy, Indian makeover! This dip is loaded with spicy, ethnic flavors and is gluten free and vegan friendly too! Perfect for game day!
Course Appetizer
Cuisine American, Indian
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 10 People, as an appetizer
Calories 168kcal


For the lentil layer

  • 1 Cup Green Lentils
  • 3 Cups Water
  • 1/4 tsp Sea salt
  • 1 tsp Garam Masala

For the Cucumbers:

  • 1 large cucumber, diced
  • 1/4 tsp Sea salt

For the cauliflower layer

  • 1 Tbsp Ghee (vegan butter or coconut oil for Vegan option)
  • 1/2 large onion, thinly sliced
  • 1/2 Tbsp Fresh garlic, minced
  • 1 tsp Ground cumin
  • 1 tsp Fresh ginger, minced
  • 1/2 tsp Chili powder
  • 1/2 tsp Ground coriander
  • 1/2 tsp Garam Masala
  • 1/2 tsp Sea salt
  • 1/4 tsp Paprika
  • 1/4 tsp Turmeric
  • 1/4 tsp 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 tsp Fresh ginger, minced
  • 1 tsp Fresh garlic, minced
  • 1/4 tsp Sea salt
  • 1/4 tsp Turmeric
  • 1/8 tsp Ground cumin
  • Juice of half a large lemon
  • Pepper

Other layers

  • 1 Cup Dairy-free plain yogurt
  • 1 Cup Roma, tomato, diced (about 2 large)
  • 1/2 Cup Cilantro, roughly chopped
  • Tortilla chips or Naan bread, for serving


  • 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 and golden brown.
  • 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.
  • 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 9x13 inch pan. Then, spread the yogurt evenly over top, followed by the tomato sauce.
  • 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.
  • Sprinkle the diced cucumbers over top, followed by the diced tomato and, finally, the cilantro.


Serving: 1g | Calories: 168kcal | Carbohydrates: 25.5g | Protein: 8.5g | Fat: 4.4g | Saturated Fat: 2.7g | Polyunsaturated Fat: 0.1g | Cholesterol: 3.8mg | Sodium: 308.5mg | Potassium: 178.7mg | Fiber: 6.7g | Sugar: 9.9g | Vitamin A: 790IU | Vitamin C: 47.9mg | Calcium: 103mg | Iron: 0.8mg