Here are three zippy dips for raw or roasted veggies. The curry yogurt and spicy pepper are also great on chicken or fish.

Caramelized Onion-Curry Yogurt

1 Vidalia or other sweet onion, finely diced
2 Tbs. grapeseed or olive oil
1 tsp. curry powder
½ tsp. kosher salt
½ cup 2% plain greek yogurt

  1. Sauté the onion in the oil over medium heat, stirring often, until golden brown, 8-10 minutes.

  2. Stir in the curry powder and cook for 30 seconds.

  3. Remove to a bowl and stir in the salt and yogurt.

Makes 1 cup. | Time: 25 minutes.

Per serving (2 Tbs.):
Calories: 50
Total fat: 4 g
Sat fat: 0.5 g
Carbs: 4 g
Fiber: 1 g
Total sugar: 3 g
Added sugar: 0 g
Protein: 2 g
Sodium: 130 mg

Spicy Roasted Pepper

2 red bell peppers
1 red chile pepper
¼ cup toasted slivered almonds
2 Tbs. extra-virgin olive oil
1 Tbs. sherry vinegar or red wine vinegar
½ tsp. kosher salt

  1. Cut the bell and chile peppers in half and lay them on a baking sheet, cut side down. Broil until the skin is browned in spots, 5-10 minutes. Let cool, then remove the skin and seeds.

  2. Blend all the ingredients in a small food processor.

Makes 1 cup. | Time: 25 minutes.

Per serving (2 Tbs.):

Calories: 60
Total fat: 5 g
Sat fat: 0.5 g
Carbs: 3 g
Fiber: 1 g
Total sugar: 2 g
Added sugar: 0 g
Protein: 1 g
Sodium: 120 mg

Avocado Hummus

1 avocado
¾ cup no-salt-added chickpeas
2 Tbs. extra-virgin olive oil
1 tsp. lemon zest
2 Tbs. fresh lemon juice
½ tsp. kosher salt

  1. Blend all the ingredients in a small food processor until smooth.

Makes 1 cup. | Time: 25 minutes.

Per serving (2 Tbs.):

Calories: 80
Total fat: 6 g
Sat fat: 1 g
Carbs: 6 g
Fiber: 2 g
Total sugar: 0 g
Added sugar: 0 g
Protein: 2 g
Sodium: 125 mg

Got a question or suggestion? Write to Kate at healthycook@cspinet.org.

Photos: Kate Sherwood & Jennifer Urban/CSPI.