6 Plant-Based Dips from Around the World

Healthy recipes with no oil and TONS of flavor

Celebrate the beginning of your summer with these plant-based dipping sauces which are perfect to top a hefty salad or to dip your favorite vegetable crudités or chips.

They’re each inspired by diverse flavors of the world—Asian and Mediterranean, Latin and All-American. 

I love using these on my “Bowls of Goodness.” I am a “saucy” person! They bring nutrition-density to the plate along with fiber and other health-promoting properties. If you want to learn more about these bowls, just check out my Instagram account.

Eat deliciously and nourish yourself with these dips!

1. Pea Mash

Ingredients

• 1 cup English peas, blanched or steamed
• ¼ cup cashew butter
• 3 tbsp unsweetened apple sauce
• 2 tbsp freshly squeezed lemon juice – substitute: lime juice, apple cider vinegar
• ¼ tsp coarse sea salt + more to taste
• 1-2 tbsp cold water

Method

Use a blender to process all ingredients until a soft and creamy mash has formed. 

2. Spicy Black Bean Hummus

Ingredients

• 1 ½ cups cooked black beans
• ¼ cup tahini paste
• ¼ cup fresh lemon juice
• 3 tbsp minced jalapeño
• ¼ tsp coarse sea salt

Method

Combine all ingredients in a food processor or blender. Pulse or process until hummus is homogeneous and smooth. 

3. Carrot “Butter”

Ingredients

• 2 large carrots, peeled and cut into 2-inch pieces
• 3-inch piece of leek white
• ½ tsp coarse sea salt, divided + more to taste
• ¼ cup tahini paste
• 1 tbsp balsamic vinegar
• 2 tsp nutritional yeast
• ¼ tsp of freshly ground black pepper

Method

Place carrots and leeks in a small sauce pan; add water to pot until it covers vegetables by about 1 inch. Add ¼ tsp of sea salt to water. Turn heat on medium, cover pot with lid, and cook until carrots are fork tender, about 8 min. Allow to cool down for about 15 min. 

Zero-waste tip: save the broth for later use—in soups, stews, no-oil sautés.

Place carrots and leek in a blender with the rest of the ingredients. Process on high for 1-2 minutes until mixture is buttery and smooth. Taste and adjust seasoning, if necessary.

4. Lentil-Coconut Dip

Ingredients

• 1 ½ cup cooked green lentils
• ¼ cup full fat coconut cream*
• 3 tbsp fresh lemon juice
• 3 tbsp minced shallots
• 1 tsp cayenne pepper
• ¼ tsp coarse sea salt + more to taste

Method

Mix all ingredients in food processor or blender. Process until smooth and velvety. Taste and adjust seasoning. 

* Use coconut cream from a can, not coconut milk. Do not shake the can prior to opening it (the cream naturally separates while in the can.) What’s on the top of the can is the more solid part of the cream; and that’s what you want for this recipe.

5. Roasted Pepper-Tahini Sauce

Ingredients

• 3 red bell peppers
• 2 clove of raw garlic
• ¼ cup tahini paste
• ¼ cup  lime juice
• 1 tsp dry oregano
• ¼ tsp coarse sea salt + more to taste
• ¼ tsp freshly ground black pepper

Method

Remove core and cut peppers in 4 parts each. Place on baking tray (optional: drizzle with a little olive oil.) Roast on baking tray at 425 degrees F for 15 min. Remove from oven, carefully cover with aluminum foil or clean kitchen towel, allow to rest for 7 min. Peel skin off.

Place skinned, roasted pepper in a blender with the rest of the ingredients. Process on high, until sauce is smooth and creamy. Taste and adjust seasoning.

6. Spicy Almond-Ginger Dipping Sauce

Ingredients

• ½ cup creamy almond butter
• 3 tbsp minced fresh ginger
• 1 garlic clove
• 2 tbsp toasted sesame seeds
• ¼ cup  tbsp siracha
• 2 tbsp rice vinegar
• 2 tbsp maple syrup
• 1 tsp coconut aminos

Method

Put all ingredients in a blender. Process on high for 1-2 minutes until sauce is smooth. Taste and add salt, if needed.