12 Delicious and Nutritious Dips for Broccoli
Broccoli is packed with vitamins, minerals and potent antioxidants. But eating it plain can get boring. Dipping broccoli in sauces and dips makes it more appetizing while also boosting its nutritional value. Here are 12 healthy and delicious items to use for dipping broccoli.
1. Hummus
This protein-rich dip is made from chickpeas, olive oil, lemon juice and tahini (sesame seed paste). The fiber, vitamins, minerals and healthy fats in hummus perfectly complement broccoli's nutrients.
Hummus comes in various flavors like roasted red pepper, spicy chipotle and garlic. It provides a creamy textural contrast to crunchy raw or cooked broccoli florets.
2. Guacamole
Avocados are a superfood, loaded with monounsaturated fats, fiber, vitamins C, K, E and B-6. Mixing avocado with onions, tomatoes, garlic, lime juice and cilantro yields a chunky, flavorful dip.
The healthy fats in guacamole help your body absorb fat-soluble antioxidants like vitamin A and lycopene from broccoli. Sprinkle in some chili powder for a spicy kick.
3. Greek Yogurt Dip
Plain, unsweetened Greek yogurt makes an excellent base for dips. It provides a hefty dose of bone-building calcium, gut-friendly probiotics and protein. Mix in any of these ingredients to customize your own Greek yogurt dip:
- Minced garlic
- Lemon juice
- Chopped dill
- Crumbled feta
- Salt and pepper
- Dried herbs like oregano, basil or thyme
The cool, tangy yogurt perfectly offsets broccoli's mild bitterness.
4. Tzatziki
This is a Greek yogurt-based dip flavored with cucumber, olive oil, lemon juice, garlic, dill and mint. It's high in protein and vitamin C while providing probiotics.
The crisp freshness of tzatziki adds zing to roasted or steamed broccoli. Use as a dip or drizzle it on top.
5. Ranch Dip
Ditch store-bought ranch dressing loaded with preservatives. Make your own healthy version by mixing Greek yogurt with:
- Chopped chives
- Minced garlic
- Dried dill
- Lemon juice
- Salt and pepper to taste
For extra nutrients, toss in diced cucumber and celery. The cool herby flavor of ranch perfectly complements hot broccoli right off the steamer.
6. Spinach Artichoke Dip
This veggie-based hot dip is commonly served with chips or bread. But it also pairs well with bite-sized broccoli florets.
To make it, sauté chopped spinach, artichokes, garlic and onions, then mix with mayonnaise, sour cream, parmesan and mozzarella cheese. Bake until hot and bubbly.
The cheesy goodness latches onto every crevice of the broccoli, taking flavor to the next level.
7. Salsa
This fresh tomato-based dip adds a tangy kick to broccoli. Make your own using chopped tomatoes, onions, jalapeno, cilantro and lime juice for a fiber and vitamin C boost.
Or use store-bought salsa. Top broccoli with salsa or swirl florets right inside the bowl for flavorful, messy fun.
8. Queso Dip
For a creamy, decadent but protein-packed dip, blend together:
- Shredded cheese like cheddar, pepper jack or mexican blend
- Salsa
- Sour cream or Greek yogurt
- Chopped green onions
- Chili powder, cumin and cayenne to taste
Heat until smooth and melted. Dunking broccoli in this cheesy goodness makes eating your veggies much more crave-worthy.
9. Bean Dip
Pulse canned beans like navy, black or pinto in a food processor with garlic, olive oil and seasonings for an easy high fiber, plant-based dip. Mash some avocado in for a creamy texture.
Bean dips work nicely with both raw and cooked broccoli. Feel free to spice it up with hot sauce or smoky chipotle peppers.
10. Pesto
Blend basil, pine nuts, garlic, olive oil and parmesan to make this vivid green, ultra-flavorful Italian sauce. You can also find ready-made pesto at the grocery store.
Drizzle pesto over steamed broccoli or use as a dip. The nutty basil flavor infuses beautifully into every bite.
11. Peanut Sauce
Mix together for an Asian fusion-inspired dip:
- Peanut butter
- Low sodium soy sauce
- Lime juice
- Grated ginger
- Garlic
- Sesame oil
- Crushed red pepper flakes
Thin with water to desired consistency. This protein-rich sauce adds a nice nutty, savory sweetness to raw or lightly steamed broccoli.
12. Cheese Sauce
Make your own healthy cheese sauce by stirring shredded cheddar or swiss into heated milk or unsweetened non-dairy milk. Add a dash of mustard and paprika for extra flavor.
Drizzle this quick sauce over steamed broccoli for a protein and calcium kick. Kids especially love dunking broccoli into cheesy fondue.
Tips for Dipping Broccoli
Here are some tips to make your broccoli and dip pairing even more nutritious and delicious:
- Use raw, steamed or roasted broccoli florets so they hold onto the dip better.
- Dip broccoli while still hot for dips to melt into all the crevices.
- Serve dips on the side for dipping or drizzle on top of broccoli.
- Opt for Greek yogurt, bean or hummus dips for more protein and nutrients.
- Match lighter dips like salsa with raw broccoli and richer dips with cooked broccoli.
- Boost fiber content by pairing broccoli with high fiber dips like bean, hummus and guacamole.
With so many flavor options, there's no reason eating broccoli should ever get boring. Dip your way to better health!
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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