Roast Kumara Dip

 In Dairy-free, Egg-free, Grain-free, Recipes, Sauces and Dressings, Uncategorized

Dips and dressing are a great way of lifting up a healthy meal. Dip doesn’t necessarily have to come at the cost of nutritional quality. Most conventional dips, humuss[es?], and dressings and be major nutritional let-downs. They’re often riddled with industrial process oils, sugar, preservatives, and questionable additives.

Putting a small amount of effort into making a delicious condiment that will last a bunch of the weeks can really pay off for keeping healthy eating interesting. 

I came up with this beautiful dip over the weekend. It has multiple layers of flavour really making it a dip to die for.

Please please please try this one out when you get the chance.


  • 2 1/2 – 3 cups kumara, sweet potato, or pumpkin, cubed 
  • 2 small/1 large onion, sliced
  • 3 tbsp coconut oil
  • 2-3 tsp mineral salt (adjust to taste)
  • 1/2 cup coconut yoghurt
  • 1/2 cup olive oil (adjust to taste)
  • 1 tbsp toasted cumin seeds
  • Zest of one orange or lemon
  • Salt and pepper to taste

You will also need:

  • Roasting tray
  • Oven
  • Skillet
  • Food processor or blender

How to:

  1. Evenly spread the sweet potato on a lined baking tray and dress with 2 tbsp coconut oil (melted). Season with salt and pepper and roast for 20-40 min until tender. Turn and check after 20 min.
  2. While the sweet potato cooks, add the chopped onions in a hot skillet with 1-1 1/2 tbsp coconut oil. Add salt and 2 tbsp water. Cook on a high heat uncovered stiring frequently until caramelised (10-15 min).
  3. Once the onions and roasted vegetables have cooled, combine all the ingredients EXCEPT FOR THE ONIONS into a food processor
  4. Pulse and blend until combined and creamy. Adjust consistency with adding olive oil until desired thickness.
  5. Pulse through the caramelised onions, leaving flecks of onion pieces
  6. Serve immediately with a delicious fresh vegetable platter or decent into containers to freeze
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