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Diet-Friendly Vegetable Dip

Posted by Janet Harriett on Feb.05, 2010

©iStockphoto.com - biffspandex

©iStockphoto.com - biffspandex

With so many specialized diets and health concerns, even a crudite platter isn’t the simple party menu choice it once was. Dips are a minefield of dairy, starch and sugar that can bog down even the best assortment of raw vegetables. Leaving aside how fat-laden and sugared-up commercial dips are, simply finding a party dip that meets the needs of all partygoers’ dietary restrictions can be a nightmare. This tasty dip is gluten-free, dairy-free, vegan and lower in fat than traditional sour cream-based dips. The ingredients are all low glycemic index foods.

The consistency is similar to hummus, perfect for raw vegetables or pita wedges. Dried red peppers impart a flavor similar to roasted red peppers and covers up the tofu taste, making it great for people who avoid hummus out of a dislike for the beany flavor. For a less sweet dip or to accommodate low carb diets, reduce the amount of tomato and red pepper, which have more natural sugars, and increase the green pepper.

This dip isn’t just for crowds, either. I like to make a batch up and store it in the fridge in individual 1/4 cup portions to grab with pre-cut raw veggie sticks for a quick snack that combines the protein from the tofu and the fiber from the veggie sticks to keep a full tummy on few calories. The dip has approximately 55-60 per quarter cup portion.

Crowd-Pleasing Vegetable Dip

2 tablespoons dried tomatoes (dry, not oil-packed)
1/3 cup dried red sweet pepper*
1/4 cup dried green pepper*
2 teaspoons dried onion flakes
1 block soft tofu, cut in cubes
1 teaspoon garlic powder (not garlic salt)
1/4-1/2 cup water
*You can substitute 1/2 cup plus 2 tablespoons dehydrated mixed red and green diced pepper for the separate peppers

Grind the tomatoes, red peppers, green peppers and onion flakes to a coarse powder using a bullet blender or spice grinder. Set aside. Process the tofu cubes in a blender until smooth, adding water as necessary to achieve a smooth texture. Add the powdered vegetables and garlic powder, and pulse to combine, adding more water if necessary. Makes about 2 cups of dip.

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Posted under Food, Nutrition & Recipes, Healthy Recipes, Snacks.

Article By: Janet Harriett

Janet Harriett

Profile: Janet Harriett, Green Diva Mom's fomer editor, has been a writer and editor for print and online media, specializing in education and environmental issues since 1999. She lives on 2 acres in central Ohio with her husband, a 275-square-foot backyard garden and a home orchard growing 25 varieties of fruit. Janet holds a Bachelor of Fine Arts degree in Creative Writing.

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