Carrot-Ginger Dip


In this bright dip, carrots are cooked until tender with peppery ginger and then pureed in a blender or food processor with maple syrup to sweeten it slightly.

Carrot Ginger Dip
Photo: Caitlin Bensel
Hands On Time:
10 mins
Total Time:
1 hrs
1 cup

Garlic adds kick, and olive oil lends depth and smooth texture. A garnish of pickled ginger adds just the right bit of freshness to this craveable dip. Just be sure to let it cool before serving: it's best chilled or at room temperature.


  • 8 ounces carrots (about 2 large), cut into 1 ½ inch pieces

  • 1 (½-inch) piece fresh ginger, peeled and chopped (about 1 ½ teaspoons)

  • 1 ½ tablespoon olive oil

  • ½ teaspoon pure maple syrup

  • ½ garlic clove, chopped (about ½ teaspoon)

  • ¼ teaspoon fine sea salt

  • Freshly ground black pepper

  • Pickled ginger

  • Crudités, rice crackers, or pretzels


  1. Place carrots and ginger in a medium saucepan, and add water to cover. Bring to a boil over medium-high; cover, reduce heat to medium, and simmer until carrots are tender, 10 to 15 minutes. Drain carrot mixture, reserving cooking liquid.

  2. Transfer carrot mixture to a blender, and add oil, syrup, garlic, salt, and 1/2 cup of the reserved cooking liquid. Remove center piece of blender lid (to allow steam to escape); secure lid on blender, and place a clean towel over opening in lid (to prevent splatters). Process until blended, about 45 seconds; add more reserved cooking liquid, 1 tablespoon at a time, until desired consistency is reached. Transfer to an airtight container, and refrigerate until dip is room temperature or cold, at least 30 minutes. Garnish with freshly ground pepper and pickled ginger slices. Serve dip with crudités, rice crackers, or pretzels.

Nutrition Facts (per serving)

72 Calories
6g Fat
7g Carbs
1g Protein
Nutrition Facts
Calories 72
% Daily Value *
Total Fat 6g 8%
Saturated Fat 1g 5%
Sodium 180mg 8%
Total Carbohydrate 7g 3%
Total Sugars 4g
Protein 1g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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