Healthy Baked Taco Dip

I know that tomorrow is a celebratory time for many people, and I made a baked taco dip for all of my fellow taco-lovers out there to help with the festivities, but unfortunately in this time of celebration, my community is also enduring a time of healing from losing a beautiful soul yesterday morning.

I was not the closest I could have been to him, and I do not feel the pain of his loss as deeply as do some of my close friends, and so I hope to serve them in their healing process and to help him survive in their memories and in the love that the community is sharing for him.

It feels very strange to continue about my business of blogging same as usual when there seems to be so much pain to focus on instead, but I believe that food is restorative and communal, so I share this taco dip not just for taco lovers, but for lovers in general. During the Super Bowl tomorrow, take a moment to embrace all of the beautiful people who will surround you, all of your friends and your families, and don’t forget to hug them extra tight. Because we are finite, but the connections we make with others make us infinite. Infinitely strong, infinitely valuable, infinitely alive.

If you do make this taco dip, remember to include someone you love in the process, because that is most of the fun of trying something new.

I am sending loving and restorative vibes all around the world tonight, and I wish you all of the happiness, comfort, and love that you can handle.


Healthy Baked Taco Dip (Vegan)
Serves 10
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Prep Time
15 min
Cook Time
30 min
Total Time
45 min
Prep Time
15 min
Cook Time
30 min
Total Time
45 min
For faux meat
  1. ♥ 2 tbsp apple juice (to replace oil for pan)
  2. ♥ 2 cups mushrooms, chopped into small squares
  3. ♥ 2 cups cauliflower, chopped into small squares
  4. ♥ 1/4 cup sunflower or peptic seeds, chopped
  5. ♥ 1/4 cup water
  6. ♥ 2 tbsp taco seasoning of choice
For layers
  1. ♥ 2 cans no fat refried beans
  2. ♥ 1 can low sodium black beans, drained
  3. ♥ 1 can peeled and diced tomatoes, drained
  4. ♥ 1/2 cup brown rice, cooked
  5. ♥ (optional) 2 tablespoons nutritional yeast
For topping
  1. ♥ 2 cups shredded lettuce
  2. ♥ 1 cup salsa of choice
  3. ♥ 1/4 cup sliced black or green olives
For dipping
  1. ♥ Any chips or crackers you love!
  1. Preheat oven to 350 ℉.
For faux meat
  1. Heat apple juice on medium heat in a large pan on the stove.
  2. Add mushrooms to pan, sauté until soft.
  3. Stir in cauliflower and sunflower seeds and combine well.
  4. Sprinkle taco seasoning over the "meat," pour the water over, and stir the seasoning in.
  5. Cover and turn heat to low, let sit for 10-15 minutes, until cauliflower is soft.
  6. Drain excess liquid (a MUST, or your dip will be liquidy)
For layer assembly
  1. In a casserole dish (mine was an 8x8), spread the refried beans to the bottom of the dish.
  2. Pour black beans over the refried beans, and pour the diced tomatoes over the black beans.
  3. Pour drained faux taco meat over the tomatoes and spread evenly.
  4. Top with the brown rice and the nutritional yeast if you are using it.
  5. Cook in the oven for 20-25 minutes, until the rice has become crunchy.
  6. Let cool for at least 10 minutes and top with the shredded lettuce, salsa, olives, and anything else you want.
  7. Serve!
  1. ♥ If you want to add anything else to your layer dip (vegetables, tater tots, ANYTHING, add it on between the tomato and faux meat layers.

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