HEALTHY CARAMELIZED SWEET ONION DIP
These summer vegetable patties are simple and easy to make. The jalapeno adds a different dimension to these vegetable patties made with zucchini, carrots or yellow squash for color, sweet maui onion, fresh corn and cabbage. Rice flour is used as the binder. Chickpea flour can be substituted for half of the rice flour to add protein but it will not be as light and airy.
Equipment
Ingredients
Caramalized sweet maui onion yoghurt dip
- 1 cup 5% Greek yoghurt
- 2 tsp Sammy Wong's Umami seasoning
- 1 large diced sweet maui onion
- 1 Tbsp cooking oil or olive oil
Instructions
- Dice the sweet onion into small-medium pieces.1 large diced sweet maui onion
- Saute in a pan with oil until brown and caramelized.
- Add seasoning, stir and allow to cool.
- Blend half the diced caramelized onion to form a chunky puree. This enhances the taste of the dip. (Add a tablespoon or 2 of yoghurt to help blend the mixture.)
- Combine with the Greek yoghurt.1 cup 5% Greek yoghurt
- Serve it in a bowl and garnish with chopped chives if desired.
Video
Nutrition
Serving: 0.125cupCalories: 176kcalCarbohydrates: 16gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.01gCholesterol: 5mgSodium: 139mgPotassium: 338mgFiber: 1gSugar: 12gVitamin A: 6IUVitamin C: 8mgCalcium: 144mgIron: 1mgNet Carbohydrates: 15g
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