3 Healthy Party Dips
3 Healthy Party Dips - Fun and Delicious Dipping! Photo: Jan Schümann
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.
(Percentage of daily recommendation)
| Calorie | 157 cal. | (7 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.4 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.7 mg | (6 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0 mg | (0 %) | ||
| Niacin | 0.7 mg | (6 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 20.8 μg | (7 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17.8 mg | (19 %) | ||
| Potassium | 162.7 mg | (4 %) | ||
| Calcium | 18.3 mg | (2 %) | ||
| Magnesium | 16.9 mg | (6 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 1.1 μg | (1 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 0.4 g | |||
| Uric acid | 10.4 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Black Bean Dip
- 1 small Red onion
- 1 garlic clove
- 14 ozs black Beans (canned; drained weight)
- 2 Date (pitted)
- 2 Tbsps Lime juice
- 1 Tbsp sesame oil
- 1 Tbsp cocoa powder
- 1 tsp Cumin
- salt
- peppers
- 2 stalks cilantro
- Tomato dip
- 2 big Beefsteak tomato
- 1 small chili pepper
- 1 garlic clove
- 3 sun-dried tomatoes
- 1 tsp olive oil
- 1 tsp White vinegar
- salt
- peppers
- 5 stalks Basil
- Mango Curry Dip
- 1 Mango
- 1 garlic clove
- 1 Tbsp lemon juice
- 1 tsp Curry powder
- 1 pinch Turmeric
- salt
- 1 Tbsp black sesame
- 7 ozs Greek yogurt
Kitchen utensils
Preparation steps
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.
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.
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.
