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Introduction
French onion soup has long been cherished for its comforting flavors and ability to warm the soul on a chilly day. This high-protein dip pays homage to that beloved classic, capturing the essence of caramelized onions and savory broth in a modern, healthier format. Rooted in French culinary tradition yet tailored to contemporary dietary needs, it's a delightful fusion of indulgence and nourishment. Whether you're enjoying it as a protein-rich snack or a flavorful accompaniment to a gathering, this dip is sure to become a new favorite.
Ingredients
• 1 medium yellow onion, thinly sliced (about 1 1/2 cups)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon ground black pepper
• 1 cup low-fat Greek yogurt
• 1/2 cup low-fat cottage cheese
• 1/4 cup grated Parmesan cheese
• 2 tablespoons low-sodium vegetable or chicken broth
• 1 tablespoon fresh parsley, finely chopped (or 1 teaspoon dried)
• Salt to taste
Step 1:
In a large skillet, heat the olive oil over medium heat.
Step 2:
Add the sliced onions and cook for 15-20 minutes, stirring occasionally, until the onions are caramelized and golden brown.
Step 3:
Add the minced garlic, dried thyme, smoked paprika, and black pepper. Cook for 1 minute, stirring constantly, until fragrant.
Step 4:
Remove the skillet from heat and let the mixture cool slightly.
Step 5:
In a mixing bowl or a food processor, combine the caramelized onion mixture, Greek yogurt, cottage cheese, Parmesan cheese, vegetable or chicken broth, and fresh parsley. Mix or blend until well combined and desired consistency is achieved.
Step 6:
Taste and adjust seasoning with salt as needed.
Q: Can I make this dip in advance?
A: Yes, you can make the dip up to 2 days in advance. The flavors will actually deepen and blend together as it sits.
Q: Can I use regular yogurt instead of Greek yogurt?
A: While Greek yogurt is preferred for its thicker texture and higher protein content, you can substitute with regular yogurt. However, the dip may be thinner in consistency.
Q: Is this dip suitable for vegans?
A: To make this dip vegan-friendly, omit the Parmesan cheese and use vegetable broth instead of chicken broth.
• For a richer flavor, use a combination of onion varieties such as Vidalia and red onions.
• Low-fat or non-fat dairy products can be substituted for a lighter version.
• Vegetable broth can be used for a vegan option.
• This dip is gluten-free and can be made nut-free by omitting the Parmesan cheese.
• For a thinner consistency, add more broth or milk of your choice.
Serve the French onion dip chilled or at room temperature with crisp vegetables, baked chips, or crackers.
Store leftovers in an airtight container in the refrigerator for up to 5 days.
Caramelizing the onions is the most time-consuming step. You can multitask by preparing the other ingredients while the onions cook.
- Don't rush the caramelization process; low and slow is the key to developing deep, rich flavors.
- For a smoother texture, use a food processor or blender to blend the dip ingredients.
- Taste and adjust seasoning as needed before serving, as the flavors will deepen as the dip chills.
For a spicy kick, add a pinch of cayenne pepper or a few dashes of hot sauce. For a creamier texture, substitute Greek yogurt with sour cream.
This French onion dip pairs well with a crisp white wine or a light beer. Serve it alongside crudités, baked pita chips, or crusty bread.
Year-round
This recipe contains dairy products (Greek yogurt, cottage cheese, and Parmesan cheese). It can be made nut-free by omitting the Parmesan cheese.
