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Fresh Herb and Yogurt Dip

A vibrant, creamy dip made with thick Greek yogurt and a refreshing blend of fresh herbs. This flavorful appetizer, inspired by DASH diet principles, is a perfect high-protein companion for your favorite vegetables.
Course Appetizer
Cuisine Mediterranean-Inspired
Prep Time 15 minutes
Chill time 5 hours
Total Time 5 hours 15 minutes
Servings 10 (approx. 1/4 cup each)
Calories 37kcal

Equipment

  • Non-reactive glass or ceramic mixing bowl
  • Whisk
  • Silicone spatula
  • Measuring cups and spoons
  • Chef's knife and cutting board

Ingredients

  • 2 teaspoons onion powder
  • ½ teaspoon garlic powder
  • ⅛ teaspoon fine sea salt
  • ½ teaspoon freshly cracked black pepper
  • 2¾ cups plain nonfat 0% Greek yogurt (about 625 g)
  • 2 tablespoons fresh lemon juice
  • ¼ cup finely chopped fresh parsley
  • 2 tablespoons finely chopped fresh mint
  • 1 tablespoon finely chopped fresh chives
  • 2 small garlic cloves grated or minced to a paste
  • Smoked paprika for garnish

Instructions

  • Prepare the Aromatics: On your cutting board, finely chop the fresh parsley, mint, and chives. Using a microplane or the finest side of a box grater, grate the garlic cloves into a smooth paste.
  • Combine Dry Ingredients: In the non-reactive mixing bowl, add the onion powder, garlic powder, fine sea salt, and freshly cracked black pepper. Briefly stir them together with a fork.
  • Create the Base: Add the Greek yogurt and fresh lemon juice to the bowl with the seasonings.
  • Whisk Until Smooth: Using a whisk, stir the mixture vigorously until the yogurt is completely smooth and uniform in texture, with no remaining lumps.
  • Fold in the Fresh Elements: Switch to a silicone spatula. Add the chopped parsley, mint, chives, and grated garlic to the yogurt base. Gently fold everything together until the herbs are evenly incorporated.
  • Chill for Flavor Development: Cover the bowl tightly. Refrigerate for a minimum of 5 hours, or preferably overnight (up to 12 hours). This resting period is essential for the flavors to meld.
  • Serve and Garnish: Before serving, give the chilled dip a final stir. Transfer to a serving dish and lightly dust the top with a pinch of smoked paprika for color. Serve with assorted raw vegetables (like cucumber, bell peppers, carrots, and celery) or whole-grain crackers.

Notes

  • Yogurt Choice: Nonfat (0%) Greek yogurt is recommended for this recipe. Avoid using regular (non-Greek) yogurt, as its higher water content will result in a thin consistency.
  • Herb Variations: This recipe is a fantastic template. Feel free to swap the mint or chives for an equal amount of fresh dill.
  • Make-Ahead & Storage: This dip tastes even better on the second day. Store it in an airtight container in the refrigerator for up to 4 days.

Approximate Nutrition Information (per serving)

Approximate values based on standard ingredients.
  • Calories: 37
  • Total Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 56 mg
  • Total Carbohydrate: 4.2 g
  • Dietary Fiber: < 1 g
  • Total Sugars: 2 g
  • Protein: 5.8 g
  • Potassium: 125 mg
  • Calcium: 70 mg