Low-Cal Fingerfood

3 Easy Party Dips

5
Average: 5 (2 votes)
(2 votes)
3 Easy Party Dips

3 Easy Party Dips - Fine sauces for finger food and co. Photo: Jan Schümann

share Share
print
bookmark_border Copy URL
Health Score:
7,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
157
calories
Calories

Healthy, because

Even smarter

Nutritional values

All three dips contain garlic, which is a good thing; the essential oil allicin can reduce high blood pressure as well as fat and cholesterol levels. In addition, it fights bacteria and fungi and therefore garlic has a healing effect on colds.

Vegetable sticks and wholemeal crackers go well with the dips or are suitable as a spread on hearty bread.

1 serving contains
(Percentage of daily recommendation)
Calorie157 kcal(7 %)
Protein8 g(8 %)
Fat3 g(3 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage1.4 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.7 mg(6 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.7 mg(6 %)
Vitamin B₆0.1 mg(7 %)
Folate20.8 μg(7 %)
Pantothenic acid0.2 mg(3 %)
Biotin2 μg(4 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17.8 mg(19 %)
Potassium162.7 mg(4 %)
Calcium18.3 mg(2 %)
Magnesium16.9 mg(6 %)
Iron0.7 mg(5 %)
Iodine1.1 μg(1 %)
Zinc0.2 mg(3 %)
Saturated fatty acids0.4 g
Uric acid10.4 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
12
Black Bean Dip
1 small Red onion
1 garlic
14 ounces black Beans (canned; drained weight)
2 Date (pitted)
2 tablespoons Lime juice
1 tablespoon sesame oil
1 tablespoon cocoa powder
1 teaspoon Cumin
salt
peppers
2 stalks cilantro
Tomato dip
2 big Beefsteak tomato
1 small chile pepper
1 garlic
3 sun-dried tomatoes
1 teaspoon olive oil
1 teaspoon White vinegar
salt
peppers
5 stalks Basil
Mango Curry Dip
1 Mango
1 garlic
1 tablespoon lemon juice
1 teaspoon Curry powder
1 pinch Turmeric
salt
1 tablespoon black sesame
7 ounces Greek yogurt
How healthy are the main ingredients?
garlicDatesesame oilCuminsaltolive oil
Preparation

Kitchen utensils

1 Immersion blender, 1 deep bowl

Preparation steps

1.

For the black bean dip: peel the onion and garlic and cut into large pieces. Drain the beans, rinse under cold water and drain. Chop the dates into small pieces. Halve the lime and squeeze the juice. Put lime juice with onions, garlic, beans, dates, sesame oil and spices in a tall container.

Puree it with a hand blender until creamy, or mix in a mini chopper, season with salt and pepper, and place dip in small bowls. Wash the cilantro, shake dry and pluck off the leaves. Garnish black bean dip with cilantro leaves.

2.

For the tomato dip: wash and halve the beef tomatoes and remove the stalk. Cut the flesh into pieces. Halve the chile, remove the seeds, and cut into pieces. Peel garlic. Chop the dried tomatoes.

Put the prepared ingredients with olive oil and vinegar in a tall container and chop with a hand blender. or mix in a mini chopper. Season with salt and pepper. Wash basil, shake dry, chop finely and mix with the tomato dip.

3.

For the mango-curry-dip: peel the mango, remove the flesh from the core and cut into small cubes. Finely mash the mango cubes. Peel garlic and chop finely or press it through a press.

Mix with mango puree, yogurt, lemon juice, curry powder, and turmeric. Season with salt. Sprinkle mango-curry dip with sesame seeds.