Dip Into This! An Updated, Healthy Roast Garlic and Onion Dip
Need a dip for the weekend game-day or holiday get together that doesn’t break the calorie bank? A real crowd pleaser – there won’t be any leftovers! This is a REDUX recipe – a healthier version of Lipton Soup Mix Dip.
It is time to update this venerable recipe for today’s palate – and remove all those toxic ingredients!
Below, a list of ingredients that have not changed much over the years – Lipton Onion Soup & Dip Mix:
ONIONS*, SALT, CORNSTARCH, ONION POWDER, SUGAR, AUTOLYZED YEAST EXTRACT (BARLEY), CARAMEL COLOR, PARTIALLY HYDROGENATED SOYBEAN OIL, MONOSODIUM GLUTAMATE, CORN SYRUP*, DISODIUM INOSINATE, DISODIUM GUANYLATE, SULFUR DIOXIDE (– USED TO PROTECT QUALITY). *DEHYDRATED
You will love to dip-into my healthy version as I have created the flavors and essence of the original… naturally.
A Little History:
In the 1950’s Lipton Soup Company developed an instant onion soup mix which was transformed into the immensely popular “French Onion Dip.”
Just stir sour cream into the dry package of dehydrated onions and flavorings and – walla – instant dip for your salty, ruffled potato chips! In the Fifties and Sixties sour cream onion dip was a new-fashioned, common snack as was celery spears stuffed with cream cheese – sprinkled with paprika, or triscuits with “squeeze cheese.”
I can still recall the creamy and cool onion dip’s flavor, juxtaposed on top of a salty, sturdy potato chip. The onion flavor was assertively bold, yet somehow mellow – and truly addictive.
Looking back on many “convenience foods” that were mainstream, they were simple to prepare… stirring onion soup mix into sour cream took only seconds. At this time, Julia Child was bringing the art of French cookery to America. Yet in American households, many women were off to establish themselves in the workplace and convenience foods remained popular, laden with preservatives until the health movement moved in, in the 70’s.
My Method:
- Start by roasting two whole heads of garlic. They will caramelize in the oven, and you will simply “squeeze out” the mellow, softened cloves.
- Toast some dehydrated organic onions and add them to flavorful seasonings: parsley, celery seeds, roasted scallions and nutritional yeast.
- Nutritional yeast adds that deep roasted, cheesy, complex flavor.
- Stir into organic sour cream – I have found “low – fat organic sour cream” to be delicious without unwanted preservatives, and your new favorite dip is ready to serve and devour.
- Alternately, use creamy silken tofu in place of sour cream for a vegan treat.
- Serve the dip with roasted, seasoned sweet potato fries, like I do, or – organic unsalted potato chips (crudités welcome too!)
- This recipe will be the star of your game-day spread… I’m serving as a Thanksgiving appetizer, as I want something tasty that is not too filling before hitting the holiday buffet!
Benefits of Garlic: Low in calories, incredibly nutritious, contains medicinal properties, is known to boost the function of the immune system.
Dip in and enjoy!
Karen
Karen's Healthy Roasted Garlic and Onion Dip
Ingredients
- 2 large heads of garlic
- 1 teaspoon extra virgin olive oil
- 3 large scallions, cleaned
- 1/2 cup toasted dehydrated onion , if not toasted add to a dry skillet to toast
- 1/2 teaspoon dried parsley
- 1/2 teaspoon celery seeds
- 1 tablespoon nutritional yeast, crumbled with your fingers
- 1 cup low fat sour cream , (can use silken tofu, drained)
Instructions
- Preheat oven to 375 degrees. Cut off top 1/2 inch of the garlic heads, revealing the cloves. Place them in a baking dish to fit, cover each head with 1/2 teaspoon of extra virgin olive oil. Cover with heavy foil, crimp tightly and bake until softened and caramelized, 50 – 60 minutes (may do up to 3 days in advance.) Remove from oven to cool, then “squeeze” the cloves out into a bowl, discard the skins.
- To roast scallions: Lay them on a parchment lined sheet pan, rub with a scant amount of extra virgin olive oil, and sprinkle with a pinch of sea salt. Roast at 375 degrees until just colored around the edges, about 10 minutes. Cool, discard the root end and chop coarsely.
- In the meantime, toast the onion in a dry skillet over low – medium heat, shaking until they are lightly golden, about 2 minutes. Cool.
To Assemble the Dip:
- In a medium sized bowl, add the roasted garlic and roasted scallions. Take 2 T. of toasted dry onions and crumble them with your fingers to break up a bit. Add the rest of the dried onions, parsley, celery seed and nutritional yeast. Mash all the a fork to combine. Add the sour cream or silken tofu and blend well. Taste for salt.
- Cover and refrigerate for at least an hour. Serve and enjoy. Will stay fresh for at least one week.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
