Dips are a great way to get some more vegetables into your life...even on Super Bowl Sunday. Pair some baby carrots, sliced cucumbers, cherry tomatoes, or sliced bell pepper with one of these dips for a satisfying crunchy snack.

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

Yogurt-Tahini

 

yogurt tahini dip

Time: 5 minutes
Makes: 1 cup

Ingredients

  • ½ cup 0% greek yogurt
  • ¼ cup extra-virgin olive oil
  • 2 Tbs. tahini
  • 2 Tbs. fresh lemon juice
  • 1 small clove garlic, finely minced
  • ½ tsp. kosher salt

Instructions

  1. Whisk all ingredients together in a small bowl.

Nutrition Information

Per serving (2 Tbs.):

  • Calories: 90
  • Total fat: 9 g
  • Sat fat: 1 g
  • Carbs: 2 g
  • Fiber: 0 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 3 g
  • Sodium: 130 mg

Bruschetta

 

Time: 5 minutes
Makes: 1 cup

Ingredients

  • 1 cup chopped tomato
  • 1 Tbs. minced basil
  • 1 Tbs. extra-virgin olive oil
  • 1 small clove garlic, finely minced
  • ¼ tsp. kosher salt

Instructions

  1. Mix all ingredients and allow the flavors to meld for 10 minutes.

Nutrition Information

Per serving (2 Tbs.):

  • Calories: 20
  • Total fat: 1.5 g
  • Sat fat: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 0 g
  • Sodium: 60 mg

Guacamole

 

Time: 5 minutes
Makes: 2 cups

Ingredients

  • 2 avocados
  • ¼ cup minced white onion
  • ½ cup finely chopped tomato
  • 2 Tbs. lime juice
  • 1 jalapeño pepper, minced (optional)
  • ¼ tsp. kosher salt

Instructions

  1. Mash all ingredients together with a fork.

Nutrition Information

Per serving (2 Tbs.):

  • Calories: 30
  • Total fat: 2.5 g
  • Sat fat: 0 g
  • Carbs: 2 g
  • Fiber: 1 g
  • Total sugar: 0 g
  • Added sugar: 0 g
  • Protein: 0 g
  • Sodium: 30 mg

Fresh Tomato Salsa

 

Time: 5 minutes
Makes: 1 2/3 cup

Ingredients

  • 1 pint cherry tomatoes
  • ¼ cup chopped white onion
  • ¼ cup cilantro sprigs
  • 1 jalapeño pepper (optional)
  • 1 Tbs. lime juice
  • ½ tsp. kosher salt

Instructions

  1. Combine all ingredients in a food processor and pulse until uniformly minced.

Nutrition Information

Per serving (2 Tbs.):

  • Calories: 5
  • Total fat: 0 g
  • Sat fat: 0 g
  • Carbs: 1 g
  • Fiber: 0 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 0 g
  • Sodium: 75 mg

Photos: Kate Sherwood/CSPI.