Ingredients
Scale
- Plain Greek Yogurt: 1 cup (Use 0%, 2%, or 5% fat – higher fat content yields a creamier dip, but 0% or 2% keeps it “skinnier.” Ensure it’s plain, not flavoured).
- Light Cream Cheese (Neufchâtel): 8 oz (1 block), softened to room temperature (This is crucial for smooth mixing).
- Sweet Corn: 1 can (15 oz / 425g), drained well, OR 1.5 cups frozen corn (thawed and patted dry), OR kernels from 2 ears fresh corn (cooked briefly and cooled).
- Black Beans: 1 can (15 oz / 425g), rinsed thoroughly and drained well.
- Red Bell Pepper: 1 medium, finely diced (about 1 cup).
- Red Onion: 1/4 to 1/2 cup, finely minced (Adjust amount based on your preference for onion intensity).
- Jalapeño Pepper: 1 small, finely minced (optional, for a touch of heat – remove seeds and membranes for less spice).
- Fresh Cilantro: 1/2 cup, chopped.
- Lime Juice: Juice of 1 large lime (about 2-3 tablespoons).
- Taco Seasoning OR Individual Spices:
- Option 1: 1 tablespoon pre-made taco seasoning (check sodium levels).
- Option 2 (Recommended for flavour control): 1 tsp ground cumin, 1 tsp chili powder, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp smoked paprika (optional).
- Salt: 1/2 teaspoon, or to taste.
- Black Pepper: 1/4 teaspoon freshly cracked black pepper, or to taste.
- Optional Add-ins:
- Crumbled Cotija cheese or Feta cheese (a small amount adds saltiness and tang – adds fat/calories).
- Diced avocado (stir in just before serving to prevent browning).
- Green onions, sliced.
Instructions
- Prepare the Base: Ensure your light cream cheese is fully softened to room temperature. In a medium-large mixing bowl, combine the softened light cream cheese and the plain Greek yogurt. Use an electric hand mixer on low speed or a sturdy whisk to beat the mixture until it is smooth, creamy, and well combined, with no lumps of cream cheese remaining. This might take 1-2 minutes.
- Add Seasonings and Lime: Add the lime juice and your chosen seasonings (either the taco seasoning packet or the individual spices: cumin, chili powder, garlic powder, onion powder, smoked paprika) to the creamy base. Stir well to incorporate evenly.
- Prep the Vegetables and Beans: Make sure your corn and black beans are very well drained (and rinsed, for the beans). Patting them slightly dry with a paper towel can help prevent a watery dip. Ensure the red bell pepper, red onion, and optional jalapeño are finely diced/minced for easy scooping and pleasant texture. Chop the fresh cilantro.
- Combine Ingredients: Add the drained corn, rinsed and drained black beans, finely diced red bell pepper, finely minced red onion, optional minced jalapeño, and chopped fresh cilantro to the bowl with the creamy yogurt-cream cheese base.
- Mix Gently: Using a rubber spatula or large spoon, gently fold all the ingredients together until everything is evenly distributed throughout the dip. Be careful not to overmix or mash the beans.
- Season to Taste: Taste the dip. Add the salt and freshly cracked black pepper. Stir again gently. Taste again and adjust seasonings (more lime, salt, spice?) if necessary. Remember that flavours will meld and intensify as the dip chills.
- Chill Thoroughly: Cover the bowl tightly with plastic wrap or transfer the dip to an airtight container. Refrigerate for at least 30 minutes, but preferably 1-2 hours (or even overnight) before serving. Chilling is essential for the flavours to meld together properly and for the dip to firm up slightly.
- Serve: Once chilled, give the dip a quick stir. Transfer to a serving bowl. Garnish with a sprinkle of extra chopped cilantro, a dusting of chili powder, or a few crumbled Cotija cheese bits, if desired. Serve chilled with your favourite dippers.
Nutrition
- Serving Size: one normal portion
- Calories: 100-140
- Sugar: 3-5g
- Sodium: 250-400mg
- Fat: 4-7g
- Carbohydrates: 10-15g
- Fiber: 2-4g
- Protein: 6-8g