Karen's Healthy Roasted Garlic and Onion Dip
Dip Into This! A Updated, Healthy Roast Garlic and Onion Dip. Need a dip for the weekend game-day get together or the Holidays 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.
Servings: 32 2 T. portions / 2 cups
Print Recipe
Pin Recipe
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
This recipe may not be reproduced without the consent of its author, Karen Sheer.
Nutrition Facts
Karen's Healthy Roasted Garlic and Onion Dip
Amount per Serving
Calories
16
% Daily Value*
Fat
1
g
2
%
Saturated Fat
0.5
g
3
%
Polyunsaturated Fat
0.05
g
Monounsaturated Fat
0.3
g
Cholesterol
3
mg
1
%
Sodium
7
mg
0
%
Potassium
42
mg
1
%
Carbohydrates
2
g
1
%
Fiber
0.2
g
1
%
Sugar
0.4
g
0
%
Protein
1
g
2
%
Vitamin A
47
IU
1
%
Vitamin C
1
mg
1
%
Calcium
15
mg
2
%
Iron
0.1
mg
1
%
* Percent Daily Values are based on a 2000 calorie diet.