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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V. Stir-Fry W/ Shiitake Mushrooms, Baked Tofu & Bok Choi

Healthy Recipes

Serves: 2
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, tofu prep and/or the number of kitchen helpers!)
Type: Main meal
Tools: Sharp knife, chopping board, colander, baking tray, silicone mat, measuring jug, fork, frying spatula, wok (or non-stick frying pan), chopsticks (for those extra keen!).

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E,& K, carbohydrate, protein, fibre, calcium, iron, magnesium, potassium, zinc and per serving is low in saturated fats!  

Stir-fry recipes can be a quick and nutritious go-to meal for even the most basic of cook and this one is so versatile and very easy to prepare! Lover of shiitake mushrooms? We are! Tender mushrooms, delicate bok choi, crisp bell pepper and a blend of great oriental flavours all served over a bed of delicious GF pasta; yes, this recipe turned into a lovely little vegan dish indeed!  

One thing to note is that you have some time to spare, you can always marinade your tofu (once you have pressed & drained it!) in some oil, soya sauce and ginger (puree, fresh or powder!) for 4hrs-overnight before you cook it! This will drastically help to improve its overall flavour. 🙂

Quick Foodie Fact

  • Bok Choi is also referred to as ‘Chinese white cabbage’!

Happy cooking everyone!

 

Ingredients

+++++++++++++++++++++++++

Nutritional Info

NB: *Try using a low-sodium soya sauce & wholemeal pasta if you are not concerned about gluten!

 

Directions

Open and drain the tofu. Place it between two heavy chopping boards for about 30 mins to remove any excess water.

 

In the meantime, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper; spray it with some low-fat cooking oil.

 

 

Meanwhile, prepare the vegetables. Wash, peel and finely grate the ginger. Peel and mince the garlic. Wash, trim the ends and finely slice the onion.

 

Wash, remove the core, deseed and then thinly slice the bell pepper. Wash, dry, trim the ends and then chop the bok choi into thick strips. Rinse, pat dry and coarsely slice the mushrooms.

 

 

 

 

 

 

 

 

Meanwhile, drain the tofu. Pat it dry with some kitchen paper and then chop it into bite-sized pieces. Place it onto the baking tray. Lightly spray it with some low-fat cooking oil. Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned. Remove.

 

 

In the meantime, prepare the pasta according to the packet instructions. Drain.

 

 

Meanwhile, place the corn flour and water into a measuring cup. Whisk together until the flour has dissolved. Add the tamari and tabasco sauce, sesame oil, ginger, garlic and onion. Whisk until combined.

Tamari sauce mixture

 

 

  • Meanwhile, heat a large, non-stick wok or frying pan over a medium-high setting. Spray some  low-fat cooking oil. Add the bell pepper. Gently stir-fry for 2 mins. Add the bok choi. Stir-fry for a further 4 mins. Transfer the mixture onto a plate.
  • Spray a little more cooking oil. Add the mushrooms. Stir-fry for a further 2 mins, or until tender.

 

 

Meanwhile, remove the tofu from the oven (if you haven’t already). Place the baking tray onto a cooling rack.

Baked tofu: Ours was baked for 35 mins in a fan-assisted oven.

 

 

  • Place the bok choi mixture and the tofu into the wok.
  • Add the cooked pasta.
  • Stir in the tamari sauce mixture.
  • Gently stir-fry the mixture for about 20-30 seconds; the sauce will thicken very quickly!

 

 

Transfer the stir-fry mixture into a lipped serving plate or large bowl. Garnish with sesame seeds (if applicable) and serve!

 

Enjoy!

 

 

If preferred…

  • If you are pressed for time, prepare the tofu one day in advance; just refrigerate it in an air tight container. NB: There are also alternative ways to press tofu.
  • Use a low-sodium soya sauce or reduce the quantity if you need/prefer less salt.
  • Break the spaghetti into half before cooking if smaller pasta is desired.
  • Instead of pasta, try using rice noodles or serve the stir-fry on a bed of wholemeal or brown basmati rice instead!
  • Swap the tofu for some tempeh, nuts, seeds or beans.
  • Arrowroot powder or potato starch can be used instead of corn flour to thicken the sauce.
  • Swap the shiitake mushrooms for porcini or whatever takes your fancy!

 

Sources:
Recipe adapted from: VegetarianTimes.com

 

What type of vegan stir-fry recipes do you enjoy?