Red Kidney Bean and Lentil Dip/Spread

Healthy Recipes

Serves: 8-10
Prep, Cooking & Assembly time: 35-40 minutes

Notes: This recipe contains: B-vitamins, protein, fibre, calcium, iron, phosphorus, potassium, magnesium, and is low in salt, sugar and fats!

This recipe is great for those that love hearty dips and have a love affair with spices. If you are not too keen on mustard and/or horseradish, you will need to adapt this dip with some other great flavourings; try some fresh herbs or perhaps an ethnic seasoning, e.g. Mexican, Asian, Thai or Moroccan- make it your own! We think that the kidney beans and lentils create a great ‘blank canvas’ for most any flavour!

This dip (or spread) is delicious and great for accompanying your tasty snacks or ‘zesting up’ your favourite sandwich! We hope that you enjoy it as much as we did! 🙂

Need some further inspiration in the kitchen? Start by checking out our other great dips!

 

NB: We didn’t add any table salt to our recipe; the horseradish added enough seasoning. *Kidney beans (drained wt. approx 240g)

 

Ingredients:

++++++++++++++++++++1           Tin red kidney beans (unsalted water)
++++++++++++++++++++80g     Dried red spilt lentils
++++++++++++++++++++90g     White onion
++++++++++++++++++++1g         Mustard powder
++++++++++++++++++++1g         Sweet paprika
++++++++++++++++++++            Ground black pepper
++++++++++++++++++++12g       Horse radish sauce (or 3g paste)
++++++++++++++++++++100g    Plain soya yoghurt (unsweetened)

 

 

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

 

 

Directions:

Cook the lentils according to the packet instructions. Drain. Allow to cool slightly.

 

 

In the meantime, open, drain and rinse the beans.

 

 

Peel and chop the onion into quarters. Place it into a food processor.

 

 

Pulse until minced. Using a spatula, scrape all the onion from the sides of the container and push it into the bottom.

 

 

Add the beans, lentils, mustard powder and paprika. Season it to taste with some black pepper.

 

 

Add the horseradish and yoghurt.

 

 

Pulse until almost smooth and combined (make it as chunky as you desire). Taste and season it as preferred.

 

 

Transfer the dip into a resealable container.

 

 

Serve as a dip or in your sandwich as a tasty spread!

 

 

 Enjoy!

Our ramekin contained approx. 100g. of dip.

 

 

Refrigerate in a resealable container; best consumed within 2-3 days.

 

 

If preferred…

  • Use a dried (and cooked) variety of kidney beans instead.
  • For a thicker (spread) consistency, use more beans!
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