Easy vegan dip to transform 14 quick snacks

Help for your healthy journey

healthy vegan veggie vegetables dip


The key to eating more raw veggies is to have a good dipping sauce. It’s tricky to find any pre-made dips in the store that don’t contain oil or preservatives. Make this super easy dip from Anya Cass’s kitchen (from “Cooking With Plants”) on the weekend and turn any raw or cooked veggie into a delicious and highly nutritious snack throughout the week.

Cauliflower, Potato and Garlic Dip

Preheat oven to 400° F (or 200° C)


Put these ingredients in a blender and blend until smooth and creamy:

  • 1/2 cup oats
  • 1/2 cup sunflower seeds (or white beans for lower fat content)
  • 1 cup soy milk or any non-dairy milk of your choice
  • 4 tbsp lemon juice
  • 2-4 cloves garlic chopped finely
  • 1-2 tsp celtic sea salt
  • 1/4 tsp white pepper
  • 2 tsp Dijon mustard
  • Optional extras: nutritional yeast for a cheesy flavor or jalapeno peppers for an extra kick

Then add the following to the blender (manually pre-mixed for a more even sauce):

  • 1 1/2 cups steamed cauliflower
  • 2 1/2 cups steamed potatoes
  • 2 cups baby spinach

Pour mixture into one or more oven-proof bowls. Bake for approximately 20 minutes (in a preheated 400°F) or until it develops a nice brown skin.

Dip pairs well with:

  1. Baked potato, steamed potato slices or potato skins (rich in potassium, fiber, vitamin C, folate, fiber, protein)
  2. Edamame (rich in potassium, antioxidants, iron, protein and vitamin C)
  3. Lettuce rolls (rich in vitamins C, K, folate, minerals, and protein)
  4. Raw beet slices (rich in essential vitamins, calcium, iron, potassium, fiber and protein)
  5. Roasted chickpeas (rich in antioxidants, protein, folate, iron, copper, manganese, phosphorus, magnesium, fiber)
  6. Sautéed portobello mushrooms (rich in protein, fiber, selenium, niacin, vitamin D3, antioxidants, potassium)
  7. Sliced bell peppers (rich in lycopene, protein, vitamins A, C, potassium, fiber, folate, iron)
  8. Fresh green beans (rich in vitamins A, C, K, folate, calcium, zinc, fiber, iron, potassium, protein)
  9. Celery sticks (rich in protein, flavonoids, antioxidants, vitamins A, C, K, folate, lunularin, bergapten, phthalides, fiber)
  10. Carrot (rich in beta carotene, fiber, vitamin K1, potassium, protein, antioxidants)
  11. Radish (rich in catechin, pyrogallol, vanillic acid, coenzyme Q10, vitamins B6, C, riboflavin, niacin, thiamine, iron, fiber, antioxidants)
  12. Raw cauliflower (rich in pantothenic acid, vitamins B6, C, K, folate, protein, potassium, phosphorus, manganese, magnesium)
  13. Raw broccoli (rich in protein, fiber, vitamins C, K, folate, potassium, manganese, iron)
  14. Roasted asparagus (rich in protein, fiber, vitamins A, C, E, K, iron, zinc, riboflavin, phosphorus, potassium, antioxidants)

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For more information, please visit stemfoods.com.

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