3 Delicious Dips to Serve Vegetarian, Pescatarian, or Vegan Guests

Assemble an appetizer platter with creative dips and crudités that go way beyond ranch and carrot sticks.
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dips recipe food

Vegetarian Green Goddess Tzatziki Dip

Serves 3

Greek yogurt replaces sour cream in this classic Greek dip (delivering nearly triple the protein) while fresh herbs lend bright flavor without added calories. The result: a light and tangy dip that’s surprisingly satiating.

INGREDIENTS:

1 Persian cucumber, peeled
and shredded

¼ tsp salt

2 garlic cloves, minced

1 cup plain Greek yogurt

1 tbsp fresh dill, minced

1 tbsp fresh mint, minced

1 tbsp fresh parsley, minced,
plus 1/8 tsp for garnish

INSTRUCTIONS:

In a colander, toss cucumber with salt, and let sit, 15 minutes. Gently squeeze cucumber with your hands to remove excess water. In a bowl, combine cucumber, garlic, yogurt, dill, mint, and parsley; stir to combine. Serve immediately, garnished with parsley, or cover and store in the fridge
for up to 5 days.

Pair with radishes, baby carrots, pear, green apple, endive, snap peas, cucumber, napa cabbage, or plantain chips

NUTRITIONAL INFO 86 calories per serving, 4 g fat (3 g saturated), 6 g carbs, 1 g fiber, 7 g protein, 237 mg sodium

See also Indian Spinach Dip

Pescatarian Smoky Red Pepper Dip

Serves 3

Chipotle peppers and anchovies add umami flavor for heartiness with a hint of comfort in this savory spin on romesco sauce.

INGREDIENTS:

½ cup almonds

1 cup roasted red bell peppers, drained

2 chipotle chilies in adobo, plus 1 tbsp adobo

1 tbsp anchovy paste (or 4 anchovy fillets)

1 tsp smoked paprika

½ tsp Worcestershire sauce

2 tbsp extra-virgin olive oil

1 tbsp grated Parmesan, optional

INSTRUCTIONS:

Pulse almonds in a food processor until finely chopped. Add bell peppers, chilies, adobo, anchovy paste, smoked paprika, and Worcestershire sauce, and process until smooth. Add olive oil slowly and in batches, pulsing until blended. Serve immediately, garnished with Parmesan (if desired), or cover and chill for up to a week.

Pair with assorted roasted vegetables (rainbow carrots, fennel bulbs, turnips, rutabaga, fingerling potatoes, broccolini, asparagus, cauliflower), sweet potato fries, or tortilla chips

NUTRITIONAL INFO 229 calories per serving, 20 g fat
(2 g saturated), 8 g carbs, 3 g fiber, 7 g protein, 461 mg sodium

See also Fava Bean Dip

Vegan Creamy Cashew-Turmeric Dip

Serves 3

Turmeric contains anti-inflammatory curcumin, a powerful antioxidant that helps fight free radicals and disease. Adding black pepper and olive oil boosts curcumin’s bioavailability by as much as 2,000 percent.

INGREDIENTS:

¾ cup raw cashews

3 garlic cloves

1 tbsp nutritional yeast

1½ tsp ground turmeric

½ tsp freshly ground black pepper, divided

¼ tsp salt

¼ cup fresh lemon juice

2 tsp olive oil, divided

INSTRUCTIONS:

In a bowl, cover cashews with water and let
soak at least 2 hours. Drain and rinse thoroughly.
In a food processor, pulse garlic until chopped.
Add cashews, nutritional yeast, turmeric, ¼ tsp black pepper, salt, lemon juice, 1 tsp oil, and 3 tbsp water, and process until very smooth (add more water or oil if needed). Refrigerate at least 1 hour before serving. Garnish with remaining ¼ tsp black pepper and 1 tsp oil.

Pair with cauliflower, broccoli, bell pepper, jicama, purple carrots, raw fennel, blanched green beans, veggie chips, pita chips, or whole-grain crackers

NUTRITIONAL INFO  234 calories per serving, 19 g fat (3 g saturated), 14 g carbs, 2 g fiber, 7 g protein, 280 mg sodium

See also Vegan Challenge Recipe: Corn Grits with Greens and Sesame Seeds