Cucumber Carrot Sticks With Mint Yogurt Dip
Crisp, cool cucumber and sweet carrot sticks paired with a creamy, herby mint yogurt dip. This light and refreshing snack comes together in 15 minutes with just a few simple ingredients and is perfect for a healthy midday munch or as a bright side on any meal.
For 4 servings
- prep
Prep the fresh ingredients for the dip.
1.Wash the mint leaves and pick them from the stems.2.Roughly chop the green chili and ginger.3.Add the yogurt, mint, coriander leaves, green chili, ginger, cumin powder, black salt, salt, and lemon juice to the blender jar. - mix · ~1 min
Blend until smooth and creamy.
Blitz all the dip ingredients together in the blender until you get a smooth, vibrant green sauce. Scrape down the sides as needed.
TIPFor a thinner consistency, add a teaspoon of cold water at a time while blending. - rest · ~10 min
Chill the dip for 10 minutes.
Transfer the mint yogurt dip to a serving bowl. Cover and refrigerate for 10 minutes to allow the flavors to meld together.
- prep
Cut the vegetables into sticks.
1.Wash and peel the carrots. Trim the ends from the cucumbers.2.Cut both the cucumbers and carrots into uniform batons, approximately 3 inches long and 0.5 inch thick.TIPKeep the cucumber seeds for a softer bite, or scoop them out with a spoon to keep the sticks extra crunchy and dry. - assemble
Arrange on a serving platter.
Arrange the cucumber and carrot sticks upright in a glass or fanned out on a plate alongside the chilled bowl of mint yogurt dip.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Scoop out cucumber seeds with a spoon before cutting sticks for extra crunch and to prevent the dip from getting watery.
- 2Use thick Greek-style or hung yogurt for a creamy dip that clings well to the vegetable sticks.
- 3Chill the dip for at least 10 minutes before serving to let the mint and spice flavors meld together.
- 4Cut carrot and cucumber sticks into uniform ½-inch batons so they look neat and are easy to dip.
- 5For a make-ahead snack, store the vegetable sticks in cold water in the fridge to keep them crisp for up to a day.
- 6Toast a pinch of cumin seeds and crush them instead of using pre-ground cumin for a warmer, more aromatic flavor.
Adapt it for your goals.
High-protein
Swap the yogurt for thick, plain Greek yogurt or skyr to boost the protein content, making this snack more satiating for post-workout refueling.
low oil / oil freeLow-oil / oil-free
This recipe is naturally oil-free, but for an even lighter dip, use low-fat yogurt and skip any optional drizzle of olive oil — the mint and lemon still provide plenty of freshness.
veganVegan
Use a thick, unsweetened plant-based yogurt (coconut or soy-based works best), and keep the rest of the ingredients the same for a fully vegan version.
spicySpicy
Add a second green chili or a pinch of red chili flakes to the dip for those who enjoy a fiery kick alongside the cooling mint.
nutty crunchNutty crunch
Sprinkle a handful of roasted, salted peanuts or crushed cashews over the dip and veggies just before serving for added texture and protein.
Why this is on our healthy list.
Rich in Probiotics
The live cultures in plain yogurt support gut health and digestion, making this a naturally fermented snack.
High in Vitamin A
Carrots are an excellent source of beta-carotene, which the body converts into vitamin A for healthy vision and immune function.
Hydrating and Low Calorie
Cucumbers are over 95% water, making these sticks a refreshing, low-calorie way to stay hydrated throughout the day.
Fresh Herbs for Antioxidants
Mint and cilantro provide a dose of antioxidants and phytonutrients that support overall wellness and add fresh flavor without extra salt or sugar.
Digestion Aid
Ginger and green chili in the dip stimulate digestive enzymes, while mint soothes the stomach for a balanced, gut-friendly snack.
Frequently asked questions
Yes, you can blend the dip up to 24 hours in advance and store it in an airtight container in the fridge. Give it a quick stir before serving.
