Sweet Potato Dip

This sweet potato dip is a delicious, healthy and quick to make dip that is always a crowd pleaser at parties.

Makes 500 ml / 2 cups / 16 oz / 32 tablespoons.

Only 17 calories per tablespoon.

(To be clear, this is a “cooking with canning you have already done” recipe. This is not a recipe for canning.)

This recipe uses:

Home-canned sweet potatoes

The recipe

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Sweet Potato Dip

Yield: 500 ml / 2 cups / 16 oz / 32 tablespoons

Course Appetizer

Cuisine American

Keyword Sweet Potatoes

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2 cups

Calories 17kcal

Metric - US Customary

Ingredients

• 1 half-litre jar home-canned sweet potato (1 US pint / 500 ml / 16 oz jar)
• 1 tablespoon oil
• 1 onion (small, sliced)
• 1 clove garlic (minced)
• 4 tablespoons Greek yoghurt (fat-free, or regular)
• 1 tablespoon lemon juice
• 1 teaspoon chili powder
• salt
• ground black pepper
• hot sauce (optional)

Metric - US Customary

Instructions

• Drain sweet potato; put in bowl of food processor.
• Prep the onion; set aside.
• Heat the oil in a skillet. Add the onion, lower the heat and let cook slowly for about 20 minutes or until the onion is very soft and translucent. Add minced garlic in final 5 minutes of cooking.
• Add the onion mixture to the food processor, along with the yoghurt, the lemon juice and chili powder process until smooth.
• Adjust taste with salt sub and pepper.
• Chill until you are ready to serve it. Will keep in fridge in covered container for up to 5 days.

Notes

Optional: put a few drops of hot sauce in it, or, sprinkle a few drops of hot sauce on it when serving.

Serve with crackers, naan, and / or cut up fresh vegetables such as celery, carrots, broccoli, cauliflower, mushrooms etc.

You can use regular no-fat yoghurt, but it might taste "thin" without the mouthfeel that Greek yoghurt can give. You could also try a low-fat ricotta, or cottage cheese.

Nutrition

Serving: 1g | Calories: 17kcal | Carbohydrates: 2.9g | Protein: 0.4g | Fat: 0.5g | Saturated Fat: 0.1g | Sodium: 6mg | Fiber: 0.5g | Sugar: 1g

Nutrition

Per 1 tablespoon (15 ml):

• 17 calories, 6 mg sodium
• Weight Watchers PointsPlus®: 1 tablespoon, 0 points. After that, 1 point per 2 tablespoons.

* Nutrition info provided by https://caloriecount.about.com

* PointsPlus™ calculated by healthycanning.com. Not endorsed by Weight Watchers® International, Inc, which is the owner of the PointsPlus® registered trademark.