Walnut-Fennel Dip

This can be prepared up to two days in advance. Serve with crudités such as bell pepper strips, broccoli florets, and baby carrots.


1 1/2 cups (serving size: 2 tablespoons)

Recipe from

Cooking Light

Nutritional Information

Calories 44
Caloriesfromfat 61 %
Fat 3 g
Satfat 0.3 g
Monofat 0.9 g
Polyfat 1.7 g
Protein 1 g
Carbohydrate 4.3 g
Fiber 1.1 g
Cholesterol 0.0 mg
Iron 0.3 mg
Sodium 110 mg
Calcium 20 mg


2 teaspoons olive oil
1 cup finely chopped fennel bulb
1 cup chopped Rio or other sweet onion
1/4 cup chopped shallots
1/2 teaspoon salt
1/2 teaspoon fresh thyme leaves
1/8 teaspoon crushed red pepper
3 garlic cloves, halved
1 cup water
1/3 cup chopped walnuts, toasted
2 tablespoons lemon juice
1 tablespoon chopped fresh parsley


Heat oil in a large nonstick skillet over medium-high heat. Add fennel and next 6 ingredients (through garlic) to pan; sauté 8 minutes or until vegetables are tender. Add 1 cup water; bring to a boil. Cover, reduce heat, and simmer 8 minutes. Uncover and simmer until liquid evaporates (about 4 minutes). Remove from heat; cool.

Place fennel mixture, walnuts, and juice in a food processor; pulse 10 times or until combined (mixture will not be smooth). Spoon into a medium bowl; sprinkle with parsley. Serve warm or chilled.