Light & Low-Fat Dips & Spreads

From smoky eggplant and sweet roasted carrots to nutrient-rich watermelon seeds and naturally sweet dates, these light dips and spreads bring plenty of flavour without feeling heavy. Perfect for pairing with snacks, spreading on toast or adding a delicious twist to everyday meals.

1. Roasted Eggplant Yogurt Dip

Smoky roasted eggplant meets creamy Greek yogurt in this refreshing dip, with tahini, lemon and cumin adding a nutty, tangy finish. It is a simple, flavour-packed option for serving with vegetables, flatbreads or crackers.

Prep time: 10 mins | Cook time: 30–45 mins

Ingredients

• 2 medium eggplants
• ¾–1 cup plain Greek yogurt
• 2–3 tbsp tahini
• 2–3 garlic cloves, minced or roasted
• 2–3 tbsp fresh lemon juice
• 2–3 tbsp extra virgin olive oil
• ½–1 tsp salt
• ½ tsp ground cumin

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Method

1. Roast the eggplant: Preheat the oven to 220°C. Pierce the eggplants several times with a fork and place them on a lined baking sheet. Roast for 35–45 minutes, turning halfway, until the skin is charred and the flesh is soft. Alternatively, char the eggplants directly over a gas flame for 10–15 minutes, turning frequently. Let them cool slightly, peel off the charred skin and scoop out the flesh. Drain any excess liquid.
2. Roast the garlic: For a milder flavour, wrap the garlic cloves in foil and roast them alongside the eggplant. Alternatively, use raw minced garlic.
3. Mix the dip: Combine the roasted eggplant flesh, Greek yogurt, tahini, garlic, lemon juice, olive oil, salt and cumin in a bowl. Mash for a chunky texture or blend until smooth and creamy.
4. Adjust & chill: Taste and adjust the lemon juice and salt. If the dip is too thick, add a splash of water or yogurt. Refrigerate for 30 minutes to allow the flavours to meld.
5. Serve: Transfer to a serving bowl, drizzle with a little olive oil and garnish with fresh herbs, pomegranate seeds or your choice of seeds.

2. Roasted Carrot & Ginger Dip

Naturally sweet roasted carrots get a lively kick from fresh ginger, lemon and chilli in this smooth, vibrant dip. Tahini adds creaminess while keeping the flavours balanced and satisfying.

Prep time: 10 mins | Cook time: 25–35 mins

Ingredients

• 500–600 g carrots, peeled and chopped
• 3–4 tbsp olive oil, divided
• 1–1½ inches fresh ginger, peeled and grated
• 2–3 garlic cloves
• 2–3 tbsp tahini
• 2–3 tbsp lemon juice
• ½–1 tsp ground cumin
• ½ tsp chilli powder
• Salt to taste
• Black pepper to taste
• 2–4 tbsp water

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Method

1. Roast the carrots: Preheat the oven to 200–220°C. Toss the chopped carrots and whole garlic cloves with 1–2 tbsp olive oil and a pinch of salt. Spread them in a single layer on a baking sheet and roast for 25–35 minutes, stirring halfway, until tender and lightly caramelised.
2. Cool slightly: Let the roasted carrots and garlic cool for 5–10 minutes. Peel the garlic if roasted whole.
3. Blend the dip: Add the roasted carrots, garlic, fresh ginger, tahini, lemon juice, remaining olive oil, cumin, chilli powder, salt and pepper to a food processor or blender. Blend until smooth.
4. Adjust the consistency: Add water 1 tbsp at a time until the dip reaches a creamy, spreadable consistency. Taste and adjust the ginger, lemon juice or seasoning as needed.
5. Chill & serve: Refrigerate for 30 minutes for the best flavour. Transfer to a bowl, swirl the top, drizzle with olive oil and garnish with fresh herbs or seeds.

3. Watermelon Seed Chutney

This South Indian-inspired chutney puts watermelon seeds to delicious use, blending their nutty flavour with roasted chillies, garlic and cumin. Enjoy it as a traditional chutney, a rice accompaniment or a quick yogurt dip.

Prep time: 5–10 mins | Cook time: 10 mins

Ingredients

• 1 cup watermelon seeds
• 2–3 dried red chillies
• 2–3 garlic cloves
• 1 tsp cumin seeds
• ½ tsp asafoetida
• Salt to taste
• 1–2 tsp sesame oil

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Method

1. Prepare the seeds: If using fresh watermelon seeds, rinse them well and pat completely dry. Spread them on a clean cloth or paper towel and allow them to dry thoroughly.
2. Roast the ingredients: Heat the sesame oil in a pan over medium-low heat. Add the watermelon seeds, dried red chillies, cumin seeds and garlic. Roast for 8–10 minutes, stirring constantly, until the seeds turn golden and aromatic. Keep the heat low to prevent burning.
3. Cool: Turn off the heat and add asafoetida and salt. Allow the mixture to cool completely.
4. Grind: Transfer the cooled mixture to a mixer or spice grinder. Pulse to your preferred consistency, from coarse and textured to fine and smooth. Adjust the salt and chilli to taste.
5. Store & serve: Transfer to an airtight jar and store in the refrigerator. Serve with idli or dosa, sprinkle over rice or mix with yogurt to create a quick dip.