Chipotle Carrot-Onion Dip

Serve up a dip recipe that packs a dose of veggies with the carrot-onion dip.

Chipotle Carrot-Onion Dip
Photo: Blaine Moats
Hands On Time:
25 mins
Total Time:
40 mins
2 1/2 cups


  • 2 tablespoon olive oil

  • 1 ½ cup chopped sweet onions

  • 1 ½ cup chopped carrots

  • 3 cloves garlic, minced

  • 2 canned chipotle peppers in adobo sauce, minced

  • 1 16 ounce container sour cream

  • ¾ teaspoon kosher salt

  • ¼ teaspoon black pepper

  • Puffed Amaranth Crackers or purchased crackers

  • Assorted vegetable dippers, such as sliced jicama, baby carrots, cucumber slices, cauliflower florets, and/or mini sweet peppers

Puffed Amaranth Crackers

  • ¾ cup all-purpose flour

  • ½ cup puffed amaranth

  • 1 tablespoon pepitas

  • 1 tablespoon sunflower kernels

  • 1 teaspoon kosher salt

  • ¼ cup vegetable oil

  • ¼ cup water

  • 1 tablespoon black sesame seeds

  • 1 tablespoon white sesame seeds

  • 1 tablespoon chia seeds

  • 1 teaspoon cumin seeds

  • 1 teaspoon flaky sea salt


  1. In a large skillet heat oil over medium-high. Add onions and chopped carrots. Cook about 15 minutes or until onions are dark golden and starting to char and carrots are tender, stirring occasionally.

  2. Add garlic and chipotles; cook 1 minute more. Let cool completely.

  3. In a medium bowl combine onion mixture, sour cream, 3/4 teaspoon salt, and 1/4 teaspoon black pepper. Chill, covered, overnight. Serve with Amaranth Crackers and vegetable dippers. Makes 20 servings.

Puffed Amaranth Crackers

  1. Preheat oven to 375°F. In a medium bowl combine flour, amaranth, pepitas, sunflower kernels, and salt. Add oil and 1/4 cup water. Using your hands, mix until evenly moistened; form into a ball.

  2. Place dough between two sheets of parchment paper. Roll to 1/8-inch thickness. Peel off top sheet of parchment paper; use bottom sheet to transfer dough to a baking sheet. Sprinkle evenly with sesame seeds, chia seeds, cumin seeds, and sea salt. Press seeds into dough.

  3. Bake about 15 minutes or until golden and crisp. Let cool. Break into pieces. Store at room temperature up to 3 days. Makes 6 to 8 servings.


Puffed amaranth seeds may be found in Mexican grocery stores labeled as "Amaranto."

Nutrition Facts (per serving)

67 Calories
6g Fat
3g Carbs
1g Protein
Nutrition Facts
Servings Per Recipe 20
Calories 67
% Daily Value *
Total Fat 6g 8%
Saturated Fat 2g 10%
Cholesterol 13mg 4%
Sodium 63mg 3%
Total Carbohydrate 3g 1%
Total Sugars 2g
Protein 1g
Vitamin C 1.8mg 9%
Calcium 30mg 2%
Iron 0.1mg 1%
Potassium 77mg 2%
Folate, total 5.4mcg
Vitamin B-12 0mcg
Vitamin B-6 0mg

*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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