Curry-Carrot Dip with Toasted Pita Chips

"I always look for ways to transform vegetables into dips and appetizers. If you can't find cardamom seeds, use an extra 1/2 teaspoon ground cumin." -Juliana Goodwin, Springfield, MO


12 servings (serving size: about 1/3 cup dip and 2 pita chips)

Recipe from

Cooking Light

Nutritional Information

Calories 153
Caloriesfromfat 20 %
Fat 3.4 g
Satfat 0.5 g
Monofat 1.8 g
Polyfat 0.7 g
Protein 4.7 g
Carbohydrate 28.2 g
Fiber 5.3 g
Cholesterol 0.0 mg
Iron 1.5 mg
Sodium 370 mg
Calcium 41 mg


3 cups (1/4-inch-thick) slices carrot (about 2 pounds)
1 (14-ounce) can fat-free, less-sodium chicken broth
3 cardamom seeds or dash ground cardamom
4 (6-inch) whole wheat pitas, each cut into 6 wedges
Cooking spray
2 tablespoons olive oil
2 cups chopped onion (about 1 large onion)
2 garlic cloves, minced
1 tablespoon curry powder
1 teaspoon ground cumin
1/4 cup minced fresh cilantro
1 teaspoon garlic salt
1/8 teaspoon black pepper


Place carrot in a saucepan. Cover with water to 1 inch above carrot. Add broth and cardamom; bring to a boil. Reduce heat, and simmer 40 minutes or until carrot is tender. Drain carrot in a colander over a bowl, reserving 1 1/2 cups cooking liquid. Discard the cardamom seeds. Combine reserved liquid and carrot; refrigerate overnight.

Preheat oven to 350°.

Coat pita wedges with cooking spray; place in a single layer on a baking sheet. Bake at 350° for 15 minutes or until crisp.

Remove carrot with a slotted spoon. Place carrot and 3/4 cup reserved cooking liquid in a blender, and process until smooth. Discard remaining liquid.

Heat oil in a nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes. Stir in curry powder and cumin; sauté 1 minute. Add carrot mixture; cook 2 minutes or until heated through. Stir in cilantro, garlic salt, and pepper. Serve immediately with pita chips.

Juliana Goodwin,

Cooking Light

May 2005
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