Curried Yogurt Dip with Crisp Steamed Broccoli

Vegetarian
Gluten Free
Health score
49%
Curried Yogurt Dip with Crisp Steamed Broccoli
45 min.
6
165kcal

Suggestions

Looking for a delicious and healthy appetizer, snack, or side dish that's both vegetarian and gluten-free? Look no further than this fantastic Curried Yogurt Dip with Crisp Steamed Broccoli! This easy-to-make recipe is perfect for those who enjoy a burst of flavors and a delightful balance of spices. With a total preparation time of just 45 minutes and serving six persons, it's an ideal choice for gatherings, parties, or a simple family meal.

This dish boasts a rich, creamy, and slightly tangy curried yogurt dip that is both zesty and refreshing. The secret to achieving the perfect consistency lies in straining the yogurt overnight, which not only thickens it but also allows the flavors to meld together beautifully. The curry powder and minced garlic create a fragrant base that's sure to tantalize your taste buds, while the nonfat yogurt keeps the calorie count low, at only 165 kcal per serving.

The crisp, steamed broccoli adds a satisfying crunch and a vibrant green color to this dish, making it a feast for both the eyes and the palate. The broccoli is cooked to perfection – tender yet firm – and then chilled under cold water to preserve its vibrant color and freshness. Pairing the dip with the broccoli florets creates a delightful contrast of textures and flavors that will have your guests reaching for more.

Whether you're hosting a casual get-together or looking for a nutritious addition to your meal, the Curried Yogurt Dip with Crisp Steamed Broccoli is sure to impress. Its versatile nature allows it to fit seamlessly into various meal categories, such as antipasti, starter, snack, or appetizer. So why not give this delicious and healthy recipe a try and enjoy a flavorful start to your next meal?

Ingredients

  • cups broccoli florets 
  • 1.5 teaspoons curry powder 
  •  garlic clove minced
  • 1.5 teaspoons olive oil 
  • cups yogurt plain
  • cups yogurt plain

Equipment

  • bowl
  • frying pan
  • whisk
  • sieve
  • cheesecloth

Directions

  1. Line strainer with double-thick layer of cheesecloth, extending over sides; set over deep bowl.
  2. Add yogurt to strainer. Chill overnight (liquid will drain from yogurt and yogurt will thicken).
  3. Transfer yogurt to small bowl; discard liquid.
  4. Stir oil and garlic in small nonstick skillet over medium heat 30 seconds. Stir in curry powder.
  5. Whisk curry mixture into yogurt. Season with salt. Chill at least 1 hour and up to 1 day.
  6. Steam broccoli until crisp-tender, about 2 minutes. Rinse under cold water. Chill until cold.
  7. Serve with dip.
  8. Per serving: calories, 54; total fat, 1 g; saturated fat, 0.5 g; cholesterol, 0
  9. Self

Nutrition Facts

Calories165kcal
Protein37.05%
Fat9.08%
Carbs53.87%

Properties

Glycemic Index
11.17
Glycemic Load
0.69
Inflammation Score
-5
Nutrition Score
17.811739185582%

Flavonoids

Luteolin
0.37mg
Kaempferol
3.57mg
Myricetin
0.04mg
Quercetin
1.5mg

Nutrients percent of daily need

Calories:164.63kcal
8.23%
Fat:1.68g
2.59%
Saturated Fat:0.49g
3.04%
Carbohydrates:22.46g
7.49%
Net Carbohydrates:21.09g
7.67%
Sugar:19.61g
21.79%
Cholesterol:4.9mg
1.63%
Sodium:204.12mg
8.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.45g
30.9%
Vitamin C:43.16mg
52.32%
Calcium:513.15mg
51.31%
Vitamin K:48.02µg
45.73%
Phosphorus:417.95mg
41.8%
Vitamin B2:0.63mg
37%
Vitamin B12:1.49µg
24.91%
Potassium:780.27mg
22.29%
Vitamin B5:1.84mg
18.37%
Zinc:2.59mg
17.3%
Folate:58.87µg
14.72%
Selenium:10.19µg
14.55%
Magnesium:57.63mg
14.41%
Vitamin B6:0.23mg
11.38%
Vitamin B1:0.15mg
10.21%
Manganese:0.15mg
7.3%
Vitamin A:305.64IU
6.11%
Fiber:1.37g
5.48%
Vitamin E:0.61mg
4.06%
Iron:0.72mg
4.02%
Copper:0.07mg
3.31%
Vitamin B3:0.62mg
3.09%
Source:Epicurious