Kumara and sun-dried tomato dip

Serves: 10

Time to make: 30 mins

Hands-on time: 5 mins

Ingredients

More weights & measures

750g kumarasweet-potatoX, peeled, cut in small pieces

spray oil

420g can cannellini beans, drained, rinsed

4 tablespoons plain low-fat yoghurt

2 tablespoons sun-dried tomato pesto

3 tablespoons chopped fresh coriandercilantroX

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Instructions

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1 Preheat oven to 200°C. Cut kumara in small pieces. Spray with oil and roast for 25 minutes until tender.

2 Mash kumara roughly with a fork. Use a stick blender or processor to process beans, yoghurt and pesto until smooth. Add to kumara with coriander and mix.

3 Season to taste. Served garnished with coriander.

Serving suggestion

Crackers and/or dippable veges such as spring onions, snow peas, cherry tomatoes, mini carrots celery sticks

Variations

Make it gluten free: Use gluten-free varieties of yoghurt and pesto.

HFG tip

Once you have made up this dip, it is important to taste and then adjust the seasoning.

This dip will keep really well in the fridge for 2 days in a sealed container and is a great choice for picnics and packed lunches.

Nutrition Info (per serve)

Calories 122 cal

Kilojoules 510 kJ

Protein 3 g

Total fat 2 g

Saturated fat 1 g

Carbohydrates 20 g

Sugar 3 g

Dietary fibre 4 g

Sodium 110 mg

Calcium 40 mg

Iron 1 mg

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.