Three dips to whip up for your Super Bowl party

Vegetable crudité, anyone?

Here are three zippy dips for raw or roasted veggies. The curry yogurt and spicy pepper are also great on chicken or fish.

The recipes in this post were developed by Kate Sherwood, The Healthy Cook, and taste-tested in the Nutrition Action Test Kitchen. Have a comment, question, or idea? Email Kate at healthycook@cspinet.org.

Click here for a printer-friendly version of these recipes.

Caramelized Onion-Curry Yogurt

Time: 15 minutes

Makes 1 cup

1 Vidalia or other sweet onion, finely diced
2 Tbs. grapeseed or olive oil
1 tsp. curry powder
½ tsp. kosher salt
½ cup 2% plain greek yogurt

  1. Sauté the onion in the oil over medium heat, stirring often, until golden brown, 8-10 minutes.
  2. Stir in the curry powder and cook for 30 seconds.
  3. Remove to a bowl and stir in the salt and yogurt.

Per serving (2 Tbs.):

  • Calories: 50
  • Total fat: 4 g
  • Sat fat: 0.5 g
  • Carbs: 4 g
  • Fiber: 1 g
  • Total sugar: 3 g
  • Added sugar: 0 g
  • Protein: 2 g
  • Sodium: 130 mg

Spicy Roasted Pepper

Time: 15 minutes

Makes 1 cup

2 red bell peppers
1 red chile pepper
¼ cup toasted silvered almonds
2 Tbs. extra-virgin olive oil
1 Tbs. sherry vinegar or red wine vinegar
½ tsp. kosher salt

  1. Cut the bell and chile peppers in half and lay them on a baking sheet, cut side down. Broil until the skin is browned in spots, 5-10 minutes. Let cool, then remove the skin and seeds.
  2. Blend all ingredients in a small food processor.

Per serving (2 Tbs):

  • Calories: 60
  • Total fat: 5 g
  • Sat fat: 0.5 g
  • Carbs: 3 g
  • Fiber: 1 g
  • Total sugar: 2 g
  • Added sugar: 0 g
  • Protein: 1 g
  • Sodium: 120 mg

Avocado Hummus

Time: 10 minutes

Makes 1 cup

1 avocado
¾ cup no-salt-added chickpeas
2 Tbs. extra-virgin olive oil
1 tsp. lemon zest
2 Tbs. fresh lemon juice
½ tsp. kosher salt

  1. Blend all ingredients in a small food processor until smooth.

Per serving (2 Tbs.):

  • Calories: 80
  • Total fat: 6 g
  • Sat fat: 1 g
  • Carbs: 6 g
  • Fiber: 2 g
  • Total sugar: 0 g
  • Added sugar: 0 g
  • Protein: 2 g
  • Sodium: 125 mg
Photos: Kate Sherwood & Jennifer Urban/CSPI.

These recipes first appeared in the October 2018 issue of Nutrition Action Healthletter.


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