Minted Veggie Dip

This is basically a minty raita reimagined as a vegetable dip. Non-fat yogurt and light sour cream get blended with peeled, seeded cucumber, fresh mint, and three cloves of garlic for a cool, creamy dip that’s light enough to eat by the spoonful without guilt.

The cucumber does more than add flavor. Blended into the yogurt base, it adds body and freshness that keeps the dip from tasting thin or one-note. Peel and seed it first. The skin can make the dip slightly bitter, and the seeds add water that thins it out.

Three cloves of garlic sounds like a lot for a dip, but the food processor breaks them down completely, and the yogurt and sour cream mellow the raw garlic bite. After chilling for 20 minutes, the garlic softens further and integrates into the overall flavor rather than hitting you over the head.

Fresh mint is a must. Dried mint won’t give you the same bright, cooling quality. A tablespoon of chopped fresh leaves is enough to make the mint noticeable without overpowering the cucumber and garlic.

Serve with a generous spread of raw vegetables: carrot sticks, celery, radishes, jicama sticks, broccoli florets, or whatever crunchy vegetables you have on hand.

Kitchen Tips

• Chill for at least 20 minutes before serving. The flavors come together and the dip thickens slightly as it sits.
• Squeeze out excess moisture from the chopped cucumber before blending if it’s particularly watery. This keeps the dip thick.
• Taste and adjust salt after chilling. Cold dulls flavors, so you may need a pinch more.

Variations

• Dill version: Swap the mint for fresh dill for a more traditional tzatziki-style dip.
• Spicy mint dip: Add a pinch of cayenne or a minced serrano pepper for a cool-meets-hot contrast.