Butter Bean & Red Pepper Dip/Spread

Healthy Recipes

Serves: 8-10
Preparation: ≤5 minutes
Cooking time : 35 minutes
Assembly:10-15 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, calcium, iron, phosphorus, potassium, magnesium, no added sugars and is low in salt and fats.

This recipe strangely gives me hope that those lovely spring days are just on the horizon; hot soups, stews and casseroles become a thing of the past and we can all enjoy colourful salads, dips and delicious meze type meals. 

This is an extremely easy recipe to prepare, especially when you ‘cheat’ and use cooked beans (like we did)! It’s also really tasty and versatile; we think some fresh chilli or smoked paprika would also make great additions or ingredient swaps.The butter beans work well due to their natural creamy consistency- great for dips, baking and maybe even some sort of vegan pate?! 

 

NB: The drained weight of our beans was approx. 470g.

 

Ingredients:

++++++++++++++++++++++++400g    Red bell pepper
++++++++++++++++++++++++             1kcal Fry spray (low-fat cooking oil)
++++++++++++++++++++++++2           Tins Butter beans (unsalted water)
++++++++++++++++++++++++120g     Plain soya yoghurt (unsweetened)
++++++++++++++++++++++++2g          Sweet paprika
++++++++++++++++++++++++1g          Ground cumin
++++++++++++++++++++++++              Salt & ground black pepper

 

 

Nutritional Info:

 If you’re a fan of using the FSA traffic light system, our dip gets green lights all the way!

 This recipe is great for those leading a healthier lifestyle. 🙂

*Check out the serving portion guide below- you’ll see that it’s quite generous!

Eating the same quantity (124g) of another dip/spread, e.g. a standard store-bought houmous, could provide you with approximately: 200-400Kcal, 15-35g fat, 1.7g-3g S/fat & 1-1.5g salt. Most people would probably not eat this type of portion size (of houmous!)…but you can see that it’s a big difference for those trying to watch their calorie intake!

 

 

Directions:

Heat the oven to 180°C/350°F. Line a roasting tin with a silicone mat or aluminium foil.

 

Wash the bell peppers. Place them into the tin. Spray with some low-fat cooking oil.

 

Place the tin into the oven. Roast for approximately 35 minutes or until tender and lightly ‘charred’. Remove. Allow to cool slightly.

NB: Do not allow them to become cold; the skin is easier to remove whilst it’s still warm.

 

 

In the meantime, drain and rinse the beans under cool water. Leave to drain.

 

 

Peel away and skin the bell peppers. Discard the skin, stem and the seeds.

NB: I didn’t remove all of the skin; the choice is yours!

 

 

Place the beans, bell pepper, yoghurt, paprika and cumin into a food processor. Season it with some salt and black pepper to taste.

 

 

Pulse until ‘smoothish’ and a vibrant shade of red!

 

 

Remove and transfer into a resealable container. Taste and season it as preferred.

We added little more black pepper and cumin. 🙂

 

 

Enjoy as a dip, an addition to your salad bowl or as a sandwich spread!

Those lovely baked ‘green’ falafels are making an appearance again…sadly they’re the last ones in the fridge 😦 NB: Serving guide: this picture represents approx. 1/8 of the dip.

 

 

Refrigerate in an air-tight/resealable container; consume within 1-3 days.

NB: If you’re using fresh ingredients, than it might keep for approx. 5 days.

 

 

If preferred…

  • Experiment with a wide range of vegetables and/or legumes or pulses and see what wonderful and delicious combinations you can come up with!  🙂
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3 thoughts on “Butter Bean & Red Pepper Dip/Spread

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