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5 from 5 votes

Sweet Potato and Cashew Dip (from Tess Masters’ The Perfect Blend)

Course: Snack
Cuisine: American
Keyword: low carb, paleo, Vegan, Vegetarian, Whole30
Servings: 8 1/4 cup
Calories: 195kcal
Author: Michelle Tam (adapted from Tess Masters’ recipe)


  • 1 large orange-flesh sweet potato e.g., garnet or jewel
  • 5 tablespoons extra-virgin olive oil divided
  • 1 cup 150 g diced yellow onion
  • 2 teaspoons minced garlic about 2 cloves
  • 1 teaspoon Diamond Crystal kosher salt plus more to taste
  • ¼ cup 60 mL fresh lemon juice
  • 1 teaspoon apple cider vinegar
  • 1 cup 140 g raw unsalted cashews, soaked and drained (see note above)
  • 1 teaspoon mild yellow curry powder plus more to taste
  • teaspoons ground coriander
  • 1 teaspoon ground cumin
  • ¾ teaspoon sweet paprika
  • teaspoon ground turmeric optional


  • Preheat the oven to 400°F (200°C).
  • Prick the sweet potato all over with a paring knife or fork and lightly brush with olive or avocado oil. Place it on a rimmed baking sheet and bake for 45 minutes to an hour or until soft. 
  • Allow the tater to cool, peel off the skin, and mash the flesh with a fork. Set aside 1 cup (250 g) of the mashed sweet potato.
  • In a large skillet, heat 1 tablespoon olive oil over medium heat and sauté the onions with a pinch of salt for about 5 minutes or until soft and translucent.
  • Add the minced garlic and stir until fragrant, about 30 seconds. Allow the alliums to cool slightly.
  • Grab your high speed blender or food processor and pour the remaining ¼ cup (60 mL) olive oil with the ¼ cup lemon juice and 1 teaspoon apple cider vinegar.
  • Add the onion mixture, cup of mashed sweet potato, cup of soaked and drained cashews, spices (1 teaspoon curry powder, 1½ teaspoons ground coriander, 1 teaspoon ground cumin, ¾ teaspoon sweet paprika, and ⅛ teaspoon ground turmeric), and 1 teaspoon kosher salt.
  • Blast on high for a minute until the resulting dip is smooth and creamy. If you don’t have a powerful blender, you may need to periodically stop the machine and scrape down the sides of the container.
  • Serve!
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Calories: 195kcal | Carbohydrates: 11g | Protein: 4g | Fat: 16g | Fiber: 2g