Creamy Vegetable Dip
Combining yogurt or cottage cheese with savory herbs and spices makes this veggie dip cool and delicious.
- Yield
- 12 Servings
- Serving size
- 2 Tablespoons, 1/12 of recipe
- Rating
- 3.77 of 5 (30 ratings)
Food groups
- Dairy: 1/4 cups
Ingredients
- 2 cups low-fat plain yogurt (or small curd cottage cheese)
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 2 tablespoons dried minced onion
- 1 tablespoon dried parsley flakes
- salt (1/2 teaspoon, optional)
- dill weed (1/2 teaspoon, optional)
Directions
- Wash hands with soap and water.
- In a medium-sized bowl, combine yogurt (or cottage cheese), pepper, garlic powder, dried onion, dried parsley, salt, and dill (if used).
- Beat until smooth.
- Chill dip in refrigerator until ready to serve.
- Serve with raw vegetables.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 28.7 |
| Total Fat | 0.65 g |
| Saturated Fat | 0.41 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 2.45 mg |
| Carbohydrates | 3.55 g |
| Dietary Fiber | 0.11 g |
| Total Sugars | 3.11 g |
| Added Sugars included | 0 g |
| Protein | 2.26 g |
| Calcium | 78 mg |
| Potassium | 111 mg |
| Sodium | 29.4 mg |
| Copper | 0 mg |
| Iron | 0 mg |
| Magnesium | 8 mg |
| Phosphorus | 62 mg |
| Selenium | 1 mg |
| Zinc | 0 mg |
| Vitamin A | 6 mcg |
| Vitamin B6 | 0 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 2 mcg |
| Folate | 6 mcg |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 7 mg |
Notes
Serve with approximately 6 cups of vegetables, such as cauliflower florets, carrot sticks, celery sticks, jicama, sliced bell pepper, or sliced cucumber.
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Source
Recipe by: Eating Smart, Being Active — Colorado State University and University of California at Davis
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/creamy-vegetable-dip. Federal works are public domain in the United States.