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Edamame, mint and parmesan dip
This is a low-cost vegetarian dip that makes a nice alternative to guacamole or hummus. We love the fresh minty taste of the dip and that it is gluten-free.
Serves: 6 (with dippables)
Time to make: 15 mins
Ingredients
- 200g frozen edamame beans, defrosted
- 2 cloves garlic, crushed
- 4 tablespoons ripe avocado
- pinch salt, to taste
- 3 tablespoons extra virgin olive oil
- 1 tablespoon lemon juice
- ⅓ cup grated parmesan
- ⅓ cup fresh mint or basil leaves, roughly torn
- freshly ground black pepper
- To serve
- 2 wholemeal pita breads, cut into triangles, sprayed with olive oil and grilled until crispy
- 4 cups celery and carrot sticks
- 1 cup cherry tomatoes
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Instructions
1 Place all dip ingredients in a blender and process until roughly mixed. Adjust seasoning. Chill.
2 Serve with pita chips, vegetable sticks and tomatoes.
Variations
Make it gluten free: Use gluten-free wraps instead of pita breads.
HFG tip
- This dip is best eaten a few hours after it’s made it, as it will discolour overnight.
- Re-taste dip just before serving as flavours can alter while chilling.
Nutrition Info (per serve)
-
Calories 238cal
-
Kilojoules 1000kJ
-
Protein 9g
-
Total fat 15g
-
–Saturated fat 3g
-
Carbohydrates 15g
-
–Sugars 4g
-
Dietary fibre 6g
-
Sodium 180mg
-
Calcium 100mg
-
Iron 1.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
