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Makes: 1 2/3 cups
Hands-on time: 20 minutes
Total time: 30 minutes
- 1 large baking potato, peeled and cut into 1 1/2-inch pieces
- 1 cup loosely packed fresh parsley leaves
- 2 slices whole-wheat bread, slightly moistened with water
- 8 unsalted almonds, chopped (1 tbsp)
- 1 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 6 cloves garlic, crushed
- 1/8 tsp ground black pepper
- 1/4 cup plain Greek yogurt
- Fill a small pot with water and bring to a boil over high. Add potato and cook until tender, about 15 minutes. Drain, reserving about 1 cup cooking liquid. Mash potato with a potato masher or back of a fork and set aside.
- In the bowl of a food processor fitted with a standard blade, add parsley, bread and almonds and purée for about 15 to 20 seconds, until smooth. With motor running, pour in oil and lemon juice in a steady stream.
- Gently mix bread mixture, garlic and black pepper into potatoes. Fold in yogurt. If necessary, thin mixture out with reserved cooking liquid, adding 1 tbsp at a time. Serve warm or at room temperature. Dip can be stored in refrigerator for 5 days.
Nutrients per 1/3-cup serving: Calories: 120, Total Fat: 4.5 g, Sat. Fat: 0.5 g, Carbs: 16 g, Fiber: 2 g, Sugars: 1 g, Protein: 5 g, Sodium: 65 mg, Cholesterol: 0 mg
Nutritional Bonus: Unlike jarred, powdered or dehydrated varieties, fresh raw garlic releases hydrogen sulfide – a chemical that relaxes blood vessels – when the cloves are crushed, cut or chopped. If you prefer cooked garlic, let the cloves stand for 10 to 15 minutes after being chopped but before heating to give them time to release the beneficial compound.
If you find the garlic a bit too potent, try roasting the cloves first. They will become soft and velvety with a sweet, mellow flavor. Rub cloves with a bit of olive oil and wrap them together in aluminum foil. Bake in a 400˚F oven for 20 minutes, until soft.