6 Skinny Dips That Definitely Don’t Skimp On Taste


Women's Health |

Grab those carrot sticks!

In the spirit of the International Hummus Day on Saturday 13th May, we’ve gathered our favourite good-for-you dips. Whip them up in a few minutes flat, store them in the fridge, chop up a few fresh vegetables and enjoy!

Tzatziki

Ingredients

– 2 Mediterranean cucumbers
– 500g Greek yoghurt
– 25ml extra-virgin olive oil
– 4 cloves garlic, crushed
– 1⁄3 bunch fresh mint, finely sliced

Method
Peel cucumbers and remove the seeds. Finely dice cucumber and mix with the rest of the ingredients. Allow to stand before serving for the flavours to develop.

Tip: always peel cucumbers as their skin is tough, and chop, rather than grate, the cucumber – grating will make the dip turn watery. Chopping the mint will bruise it, so rather slice it very finely.

Per dip: 4 055kJ, 75g fat (43g sat), 180mg sodium, 36g carbs, 9g fibre, 21g sugars, 39g protein

Baba ghanoush

Ingredients

– 3 large aubergines
– 2 cloves garlic, crushed
– Juice of one lemon
– 2 tbsp tahini paste
– 3 tbsp olive oil
– Salt and pepper
– 1 tbsp chopped mint

To serve

– A drizzle of pomegranate molasses

Method
Put the aubergines under the grill in the oven until the skins blacken and char (this is even better done on the braai for a more authentically Turkish smoky flavour). Turn the aubergines under the grill so that all the sides blacken evenly and the flesh becomes very soft. Scrape out the softened flesh and mash with a fork. Mix in the crushed garlic, lemon juice, tahini paste and olive oil and season to taste. Stir through the chopped mint and drizzle with pomegranate molasses.

Per dip: 4 013kJ, 62g fat (9g sat), 45mg sodium, 103g carbs, 57g fibre, 40g sugars, 25g protein

Hummus

Ingredients

– 1 tin (400g) chickpeas
– 2 tsp garlic
– 1⁄2 cup lemon juice
– 1 tbsp olive oil
– Pinch salt
– 1⁄2 tsp cumin
– Pinch paprika
– 1 tbsp tahini

Method
Put all ingredients into a blender and whizz until smooth. You can use beans instead of or with the chickpeas, and the tahini makes it creamy, but it’s not essential. If you use peanut butter instead of tahini, the hummus will be sweeter. To cut down on olive oil, don’t drain the chickpeas before putting them in the blender.

Per dip: 2 884kJ, 26g fat (3.5g sat), 1 200mg sodium, 96g carbs, 18g fibre, 0g sugars, 23g protein

Italian Tomato Salsa

Ingredients

– 4 roma tomatoes, seeded and chopped
– 1⁄2 cup red onion, chopped
– 1⁄2 cucumber, peeled, seeded and diced
– 2 tbsp capers, drained
– 1 garlic clove, finely chopped
– 1 to 2 tbsp balsamic vinegar (to taste)
– 1⁄2 cup fresh basil, chopped
– 4 tbsp olive oil (to taste)
– 1⁄4 to 1⁄2 tsp crushed dried chilli flakes (to taste)
– Salt and freshly ground black pepper, to taste

Method
Mix all the ingredients together and season to taste with salt and freshly ground black pepper.

Per dip: 2 550kJ, 55g fat (8g sat), 540mg sodium, 27g carbs, 6g fibre, 16g sugars, 5g protein

Feta And Lemon Dip

Ingredients

– 200g Greek feta
– 2 tsp lemon rind, finely grated
– 2 tsp fresh lemon juice
– 1 clove garlic, crushed
– 2 tbsp olive oil

Method
Blend in a food processor until smooth.

Per dip: 3 219kJ, 70g fat (34g sat), 2 230mg sodium, 10g carbs, 0g fibre, 8g sugars, 29g protein

Broad Bean Hummus

Ingredients

– 400g depodded broad beans
– 200g fresh peas
– 3 tbsp olive oil
– Juice of one lemon
– Salt and pepper
– 1 tsp chopped dill

Method
Cook the beans in boiling, lightly salted water until tender (about eight minutes). Add the peas after about three minutes so they cook for at least five minutes. Drain, slip the beans out of their skins and blitz the peas and beans together to a thick purée in a food processor. Add the olive oil; with the blender still going, add the lemon juice and seasoning. Continue until the mixture is smooth. Scatter over the dill and serve.

Per dip: 4 055kJ, 43g fat (6g sat), 35mg sodium, 112g carbs, 32g fibre, 20g sugars, 42g protein

Looking for more festive recipes and tips? Here’s how to master the meat main course like a pro, this summery beetroot and carrot slaw makes a great side dish for any festive feast and if you want to impress guests try this gluten-free milk tart recipe.

READ MORE ON: Dips Nutrition Recipes Vegetarian

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