Creamy Dip with Vegetables

Recipe available in following languages: 

Serves: 12  

Fruits and Vegetables: ½ cup per serving 

Ingredients 

2 cups plain yogurt, non-fat or low-fat  

¼ teaspoon black pepper 

½ teaspoon garlic powder 

2 tablespoons onion, dried and minced 

1 tablespoon parsley flakes, dried 

½ teaspoon salt 

½ teaspoon dill, dried (optional) 

6 cups raw vegetables (sliced cucumbers, broccoli florets, carrot sticks, celery sticks and bell pepper slices) 

Directions 

  1. Wash and prepare fresh vegetables. 
  2. In a medium-sized bowl, combine yogurt, black pepper, garlic powder, dried onion, dried parsley, salt and dill. Mix with a fork until smooth. 
  3. Chill dip in refrigerator until ready to serve.  
  4. Serve ½ cup raw vegetables with 2 tablespoons creamy dip. 

Tips 

  • Substitute 2 cups low-fat cottage cheese for plain yogurt  
  • Substitute raw vegetables with what’s in season 

Nutrition Facts  

Serving size (made with nonfat yogurt): ½ cup vegetables with 2 tablespoons creamy dip; Calories: 30; Carbohydrates: 7 g, Fiber: 1 g; Fat: 0 g; Saturated fat: 0g; Sodium: 130 mg 

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources