Lighter Kiwi onion dip

Throw out the tin of reduced cream and try our healthier version of this Kiwi classic! You won't be disappointed.

Serves: 8 (with dippables)

Time to make: 1 hr 30 mins , plus chilling

Ingredients

2 onions, finely chopped
2 cloves garlic, crushed
2 tablespoons olive oil
¾ cup water
1 teaspoon onion powder
4 teaspoons white wine vinegar
1 ⅓ cups low-fat Greek-style yoghurt
¼ teaspoon Tuscan seasoning
2 tablespoons light cream
2 tablespoons chopped chives or parsley
To serve
2 cups celery sticks
2 cups carrot sticks
2 cups cherry tomatoes, chargrilled
1 wholemeal pita bread, cut into triangles, sprayed with oil and grilled
8 Rosemary biscuits

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Instructions

Stay Awake

1 Place onion and garlic in a pan with oil and heat. Cook over a very low heat for 30 minutes, stirring occasionally, until lightly golden.

2 Add water to the pan and bring to the boil. Reduce the heat, cover and simmer until all the water has evaporated.

3 Add onion powder and vinegar and cook for a further 5 minutes. Set to one side to cool completely. Once cold, purée the onions.

4 Stir in the yoghurt, seasoning and light cream; chill. Sprinkle with chives and serve with vegetable sticks, tomatoes, pita chips and Rosemary biscuits.

Variations

Make it gluten free: Use gluten-free bread instead of pita, and gluten-free flour in Rosemary biscuits ADD LINK. Check Greek-style yoghurt and Tuscan seasoning are gluten free.

HFG tip

This dip is best eaten on the day it’s made.
Re-taste dip after chilling as flavours can alter while chilling.

Nutrition Info (per serve)

Calories 148 cal

Kilojoules 620 kJ

Protein 7 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 15 g

Sugar 7 g

Dietary fibre 2 g

Sodium 140 mg

Calcium 140 mg

Iron 0.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.