3 dips to whip up for your Super Bowl party

Here are three zippy dips for raw or roasted veggies. (The curry yogurt and spicy pepper are also great on chicken or fish.) Vegetable crudité, anyone?

These recipes were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? E-mail Kate at healthycook@cspinet.org.

Caramelized Onion-Curry Yogurt Dip

Time: 15 minutes
Makes: 1 cup

Ingredients

• 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

Instructions

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.

Nutrition Information

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 Dip

Time: 15 minutes
Makes: 1 cup

Ingredients

• 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

Instructions

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.

Nutrition Information

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 Dip

Time: 10 minutes
Makes: 1 cup

Ingredients

• 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

Instructions

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

Nutrition Information

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.