
Back about a month ago I’d read a recipe over at Heidi Swanson’s blog, 101 cookbooks. She’d had an idea in mind for awhile to revamp the ubiquitous Lipton’s onion soup dip to something more healthy, probably with less sodium too. And obviously NOT using the Lipton soup mix at all. She did it! I had printed out the recipe and was just waiting for the opportunity to make it.
The ingredients are quite simple - the only hitch was the hour-long cooking (caramelizing) of the onions. And after going back to look at Heidi’s photos, I think maybe I didn’t quite caramelize my onions enough. But the dip was great. Very onion-y, and a good texture made with Greek yogurt (plain) and low-fat sour cream. The dip has onion powder in it - and Heidi indicated you need to taste it as you make it, to be certain it’s has enough onion flavor (make sure you don’t use onion salt). I added more than the recipe suggested, but maybe not quite double the amount. Maybe onion powder varies by producer? She also suggested using dehydrated onion pieces, finely ground, if you don’t have the powder. That would work too. What you want is more prominent onion flavor, and that’s what the powder provides. Heidi also served it with 2/3 of the onions IN the dip and the other third on top - so everyone will know this is not Lipton’s. I served it with toasted baguette slices, but it could be done with crackers, or even the ever-popular Fritos. I also added some parsley on top, just to make it look pretty. Heidi also suggested that firm tofu could be substituted for some of the dairy in this.
Caramelized Onion Dip
Recipe: Heidi Swanson, 101 Cookbooks blog
Servings: 10
2 tablespoons extra virgin olive oil
2 large yellow onions — about 1 1/2 pounds, finely chopped
3/4 cup sour cream low (fat is fine)
3/4 cup Greek yogurt, full-fat (low-fat is fine)
3 teaspoons onion powder
1/2 teaspoon salt — scant
2 tablespoons Italian parsley — garnish, optional
1. In a large thick-bottomed skillet over medium heat saute the chopped onions in the olive oil along with a couple pinches of salt. Stir occasionally with a wood or metal spatula and cook until the onions are deeply golden, brown, and caramelized - roughly 40 or 50 minutes (see photo). Set aside and let cool.
2. In the meantime, whisk together the sour cream, yogurt, onion powder, and salt. The important thing is to add whatever onion powder you are using to taste. Add a bit at a time until it tastes really good. Set aside until the caramelized onions have cooled to room temperature. Stir in 2/3 of the caramelized onions, scoop into a serving bowl, and top with the remaining onions. Garnish with Italian parsley, if using. Best served at room temperature.
Per Serving (assuming it serves 10): 92 Calories; 8g Fat (74.8% calories from fat); 2g Protein; 4g Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 126mg Sodium.
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