Broad Bean & Spinach Dip/Spread

Healthy Recipes

Serves: 8-10
Prep & Cooking time: 15-20minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, phosphorus, potassium, manganese, no added sugar and is low in salt and fats!

This dip/spread is has a wonderful fresh and zesty flavour that is absolutely delicious…feel free to adapt it with some of our suggestions below. 🙂

 

Quick facts:

  • Broad beans are also known as ‘fava’ beans. In the UK these beans are normally in season during June-August; don’t worry, you can still buy frozen varieties that are just as nutritious!

NB: To find out when your favourite fruits and vegetables are currently in season, check out this link!

 

Ingredients:

+++++++++++++++++++++++++360g     Frozen broad beans
+++++++++++++++++++++++++100g     Baby spinach
+++++++++++++++++++++++++20g       Fresh parsley
+++++++++++++++++++++++++100g     White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++1             Lemon (Zest & Juice)
+++++++++++++++++++++++++120g      Plain soya yoghurt (unsweetened)
+++++++++++++++++++++++++10ml      Olive oil
+++++++++++++++++++++++++               Salt & ground black pepper
+++++++++++++++++++++++++125ml     Water

 

Nutritional Info:

If you’re a fan of using the FSA traffic light system, this is another one of our dips that gets green lights all the way!

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

 

 

Directions:

Place a small saucepan full of cold water over a medium heat. Bring to the boil. Add the beans. Reduce to a simmer. Cover with a lid. Cook for 3-6 minutes or until tender. Drain. Allow to cool slightly.

 

 

Wash the spinach and allow it to drain (if applicable). Wash, dry and gently rip the parsley into half. Peel and dice the onion. Peel and finely grate the garlic. Wash, finely zest and then juice the lemon.

We were only half way through our prep at this point!

 

 

Place the beans, yoghurt, parsley, onion, garlic, lemon zest and juice, oil and as much spinach as you can push into a food processor. Season it with some salt and black pepper to taste. Pulse and blend until the mixture starts breaking down; feed the remaining spinach into the food processor’s feed tube. Pour in the water. Blend until combined.

 

 

The mixture will be ‘chunky’. Taste and season as necessary.

NB: We added a little more lemon juice.

 

 

Remove and transfer the mixture into a resealable container.

 

 

Serve as a dip or sandwich spread.

Ready for sharing! 😀 NB: Our ramekin contained 100g. It was just enough for us to enjoy this whole wheat baguette with.

 

Enjoy!

 

 

NB: Refrigerate in a resealable container; consume within 3 days.

 

 

If preferred…

  • Add a little more oil and some pine nuts…and you’ll have yourself another fun and tasty vegan pesto flavour!
  • Swap the lemon for lime and add a little ground coriander for more of a ‘Mexican-inspired’ taste.
  • Substitute the broad beans for soya beans; our broad beans were cheaper to source!
  • When making this recipe, you may prefer to push the beans out of their skins prior to processing however, by doing this you will reduce the fibre content of this dip/spread.           NB: Broad beans and spinach are both a great source of insoluble fibre!
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5 thoughts on “Broad Bean & Spinach Dip/Spread

    1. Hey Rashmi, thanks so much for taking the time to try this recipe out and for the great feedback! We’re really glad that you liked it too and it sounds like you’ve been really busy in the kitchen! Your other variation of it sounds delicious; we love kidney beans and dill. You should definitely make a post out of that recipe; we’d love to try it! 🙂

      Liked by 1 person

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