Cultured Veggie Dip

Probiotic-rich yogurt and milk kefir unite in this delicious vegetable garden dip. Made with fresh herbs, spices and a touch of sweet shallot, this veggie dip recipe is perfect for pairing with homegrown veggies from the garden or added to a tray and served as a cold veggie appetizer at your next gathering.

We are on the cusp of harvesting an abundance of fresh vegetables from our garden. After a long winter, my husband and I are finally about to enjoy a crisp cucumber and a plump, juicy tomato picked right from the vine. What a wonderful time of year it is to be able to step out into the backyard and go grocery shopping.

If you’re a long time follower of the blog, you will know I love all things fermented — kraut, pickles, whey soda and of course, kefir. This summer as I was patiently awaiting the arrival of fresh garden veggies, I pondered ways to get more raw vegetables into our diet. We often enjoy a salad with our meals and we have a deep freezer full of homegrown veggies and fruits picked at the peak season but I wanted something different.

Introducing a cultured veggie dip.

This recipe is so simple to make and is delicious with raw veggies or spooned onto a homemade salad. The side dish or easy appetizer with veggies is made with cultured yogurt, probiotic kefir, a dab of organic mayo, minced shallots and plenty of dill along with a few other spices. It’s a great way to get more probiotics into your diet — not to mention more veggies (especially for those who might be a little picky).

If you’re new to fermenting, don’t worry! You don’t have to use homemade yogurt or kefir (although I highly recommend it), quality store-bought ingredients will work in this cultured veggie dip recipe. It is also easily customizable. Check out the “variations” section below for alternative ingredients if you don’t have a particular item in your pantry.

Is Veggie Dip Healthy?

Not all vegetable dips are created equal. Many store bought dips contain unnecessary and unhealthy ingredients. Dip for veggies and crackers is incredibly easy to make at home! When made with wholesome, real ingredients, such as in this probiotic kefir dip recipe below, veggie dip is very healthy. And so delicious!

Benefits of Yogurt

Plain yogurt, especially when made at home is a terrific cultured dairy product that you will definitely want to add into your diet. It is packed full of probiotics, contains valuable nutrients like potassium, phosphorus and zinc, is rich in calcium and protein and can help to promote healthy blood pressure levels. In addition, yogurt is easy to make and can be added or substituted in a variety of recipes.

When deciding what yogurt to use, look for a brand that doesn’t have additives like coloring, artificial flavoring or sugar. Make sure the yogurt is labeled with “live active cultures”. Whole milk yogurt from Fage is what we prefer to use.

Benefits of Milk Kefir

While most are already aware that milk kefir is an excellent source of probiotics, helping to create a healthy digestive system, you may not know these benefits of consuming milk kefir:

• Helps to control blood sugar
• Reduces inflammation
• When applied topically, helps to hydrate skin
• Each cup contains around 7-8 grams of protein
• Great source of calcium
• Full of K2 which helps to improve bone health

What Do You Serve With Dip?

Most people serve dip with raw vegetables. If you’re looking for more combinations to serve with your probiotic dip, try pretzel crisps, crackers, bagel crisps, croutons, breadsticks or pita chips. Alternatively, you can also use this healthy veggie dip recipe as a salad dressing. Simply drizzle over your favorite greens and enjoy.

What Veggies are Best for Dipping?

My favorite veggie to dip into probiotic vegetable dip are carrots and cucumbers but here are a few additional ideas for the best vegetables for dipping:

• Broccoli
• Cauliflower
• Tomatoes
• Celery
• Snap peas
• Peppers

Easy Veggie Dip Recipe

A cultured veggie dip, packed full of probiotics couldn’t get any easier to make! With just a few ingredients, a bowl and a whisk, you can have a delicious dip for veggies, crackers or pretzels. It is our favorite for summer garden vegetables!

Makes: 1 3/4 cups

Ingredients

1 cup yogurt or sour cream
1/2 cup kefir
1/4 cup mayonnaise
1 tablespoon minced onion or shallot
2 1/2 teaspoons dried dill
1 garlic clove, minced (preferably lacto-fermented) or 1/4 teaspoon garlic powder
1/4 teaspoon dry mustard powder
3/4 teaspoon salt
1/4 teaspoon black pepper

How to Make Veggie Dip

To make the vegetable dip, combine all of the ingredients in a bowl. Whisk until well blended. Allow to rest for 15 minutes or up to a few hours inside the fridge to let the flavors meld together. 

To serve, dip with your favorite veggies, crackers or pita chips. Store leftovers in the fridge and use within a week.

Variations

The ingredients in this recipe are versatile. For instance, replace the yogurt with sour cream, preferably homemade if you have it on hand. Kefir can be swapped for buttermilk, however the dressing may be a bit thinner so I recommend reducing the amount to 1/3 to 1/4 cup. And if you don’t have any fresh onions or shallots on hand, just use dried onion powder, approximately 1/2 teaspoon.

More Cultured Dairy Recipes

How to Make Yogurt

How to Make Sour Cream

How to Make Milk Kefir

7 Kefir Smoothie Recipes

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