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"Broccomole" Dip Recipe

"Broccomole" Dip Recipe

For a snack that's very much like guacamole—but without the avocados which are high in fat—try this recipe.—Sue Gronholz, Beaver Dam, Wisconsin
TOTAL TIME: Prep: 10 min. + chilling YIELD:6 servings


  • 2 cups chopped fresh broccoli, cooked and chilled
  • 1/4 cup reduced-fat sour cream
  • 1 to 2 tablespoons finely chopped onion
  • 1 tablespoon fat-free mayonnaise
  • 2 to 3 tablespoons lemon juice
  • 1/4 to 1/2 teaspoon chili powder
  • Assorted fresh vegetables or tortilla chips


  • 1. In a food processor, combine the first six ingredients; cover and process until smooth. Refrigerate for several hours. Serve with vegetables or tortilla chips. Yield: 6 servings.

Nutritional Facts

3 tablespoons: 27 calories, 2g fat (0 saturated fat), 5mg cholesterol, 33mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 2g protein. Diabetic Exchanges: 1 vegetable.

Reviews for "Broccomole" Dip

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madelyneCc User ID: 8583940 235496
Reviewed Oct. 23, 2015

"High in fat it a great thing when it comes to avocados. Claims like this is what is wrong with the food market. Dairy products (especially those marked "reduced fat") are incredible poor health choices often loaded with modified corn starch and high fructose corn syrup. Both of which are not found in avocados. Something to consider while eating real food: avocados are packed with 40% of your recommended daily fiber needs, 20% of vitamins B-6 & slightly more of C, 10% magnesium & some calcium and vitamin A. Not to mention nearly 3 grams of protein. Cool dip for a sporting event or after a late night when you were reaching for a pizza anyway."

sgronholz User ID: 1473861 351
Reviewed Mar. 17, 2013

"I grow my own broccoli, so I always have fresh or frozen on hand. When our kids were little, it was a great way to get them to eat their veggies. Now that they're grown, it's still a favorite! Try it with curry powder instead of the chili powder for a tasty variation."

Healthyeater123 User ID: 6845172 204
Reviewed Sep. 4, 2012

"It seems like with the mayo and sour cream this recipe would be unhealthy. At least an avocado is a healthy fat. If you make a guacamole using an avocado and leaving out the sour cream, it wouldn't be bad for you."

smidget3 User ID: 6765122 701
Reviewed Jul. 8, 2012


Cooking4maxOH User ID: 941787 700
Reviewed Feb. 2, 2012

"I left out the mayo, added 3/4 C. salsa with corn and black beans, and 1/4 C. chopped water chestnuts. It was wonderful. everyone loved it. I think the trick is cooking the broccoli until tender so it mushes when you process it."

Linda Ruth User ID: 5865943 347
Reviewed Jul. 6, 2011

"Good eats."

L.Riggs User ID: 3287291 724
Reviewed Aug. 29, 2010

"I made this exactly as listed, but no one at either of the 2 parties I served it at liked it much."

sewin76 User ID: 779166 922
Reviewed Aug. 31, 2009

"This was wonderful and so quick to prepare. I didn't have fresh broccoli, so used frozen and it was fine. I received lots of compliments on it. Great hit for all ages and a great way to sneak in some veggies. Thanks for the recipe!"

fourwinds User ID: 1308470 861
Reviewed Jul. 21, 2009

"So . . . Did anyone actually TRY this?"

sweetsarah User ID: 3544276 638
Reviewed Nov. 4, 2008

"This is awesome I have a little boy and I am always looking for new recipes to try that find veggies.. But this sounds great for my whole family I will definitly be sharing this one!"

dkjjsmom User ID: 3066327 198318
Reviewed Sep. 24, 2008

"I own a daycare and I'm always trying to find a way to "hide" the good veggies. This will make a terrific snack. Can;t wait to try it, thanks."

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