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close up picture of hand holding zucchini tomato dip on a cracker

Zucchini Tomato Dip

This Russian healthy zucchini tomato dip can be used as a dip or spread and is made from vegetables so its a healthy appetizer that is still delicious!
Course Appetizer
Cuisine Russian
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour
Servings 8
Calories 83kcal


  • 3 zucchini or 1 large garden zucchini, about 2 cups chopped*
  • 3 large tomatoes about 2 cups chopped, Roma or other less watery tomatoes work best
  • 2 medium yellow onions** about 2 cups chopped
  • 3 Tbsp. avocado oil or use other low flavor, high smoke point oil
  • 1 tsp. salt or more to taste
  • 1/2 tsp. black pepper or more to taste
  • 1/4 tsp. ground cumin
  • 1/2 tsp. coconut sugar or regular white sugar** optional, if needed because vegetables are not sweet enough


  • Cut zucchini, onion and tomato into 1/8" pieces.*  
  • Squeeze any excess liquid out of the zucchini and let tomatoes drain in a colander.
  • In a dutch oven or large, rimmed skillet, heat 1 Tbsp. oil over low heat. 
  • Add onion and sauté about 15-20 minutes until softened and starting to caramelize. Remove oven from pan and set aside.
  • Add additional 1 Tbsp. oil and then sauté zucchini for about 20 minutes, stirring occasionally until it is cooked down and caramelized. Remove zucchini from skillet and set aside with onions.
  • Add last 1 Tbsp. of oil and once warm, add tomatoes and allow to cook down for 10-20 minutes until most liquid is evaporated (cooking time depends on how much liquid is in the tomatoes.
  • Once tomatoes have cooked down, add zucchini and onion back to pan with tomatoes. Add salt, pepper, cumin and sugar and cook together for about 10 - 15 minutes longer, stirring every minute or two until most liquid has boiled off. 
  • Taste and adjust seasoning if needed. The flavor of this dish depends on the sweetness, saltiness, caramelized flavor and acidity flavors balancing well so taste and adjust spices if needed. Exact amounts needed will vary based on sweetness/acidity of vegetables and how caramelized they get.
  • Serve with crackers and enjoy either warm or chilled. Dip will keep in the refrigerator in a sealed container for about 5 days. 


*Peeling the zucchini before chopping makes for a smoother end product. Also, you can grate the zucchini on using the large holes on a box grater to make it even smoother. 
** If you want to avoid using any sugar, use sweet onion and include a peeled and grated carrot or two when cooking down the zucchini. The sugar in the carrot will help balance out the acidity of the tomatoes. 
  • Don't rush cooking time since vegetables need to caramelize slowly.
  • I recommend doubling the recipe since it goes fast. 
  • The dip turns out best when you peel the zucchini first and then grate it on a box grater. Chopping is fine but the texture is better when grated. 
  • Prep as you go to minimize the total time needed. Start the onions cooking, then chop or grate the zucchini and chop tomato while that cooks.



Calories: 83kcal | Carbohydrates: 7g | Protein: 2g | Fat: 6g | Saturated Fat: 1g | Sodium: 249mg | Potassium: 341mg | Fiber: 2g | Sugar: 4g | Vitamin A: 531IU | Vitamin C: 22mg | Calcium: 25mg | Iron: 1mg