Vegan walnut and white bean dip
Eating walnuts regularly offers plenty of health benefits, from providing omega 3 to lowering 'bad' cholesterol. If you're looking for ways to incorporate more nuts into your diet, why not make this walnut and white bean dip.
Serves: 4
Time to make: 8 mins
Hands-on time: 3 mins
Ingredients
- ½ cup walnuts, roughly chopped
- 400g can cannellini or butter beans
- 1 tablespoon extra-virgin olive oil, plus 1 teaspoon to drizzle
- 1 clove garlic, crushed
- zest and juice 1 lemon
- 3 tablespoons chopped fresh flatleaf parsley
- flatbread or vegetable crudités, to serve (optional)
Instructions
1 Toast the walnuts in a small dry frying pan over a medium heat for 2–3 min, then transfer all but 1tbsp to a food processor. Drain the beans, reserving 1tbsp liquid, and add both to the blender with the oil, garlic and lemon zest and juice. Blend until smooth. Season with freshly ground black pepper, then add most of the parsley and pulse a few times to combine.
2 Spoon the mixture into a serving dish, drizzle with oil and scatter over the reserved nuts and parsley.
3 Serve with flatbread or vegetable crudités.
Nutrition Info (per serve)
-
Calories 169cal
-
Kilojoules 707kJ
-
Protein 33.3g
-
Total fat 12.3g
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–Saturated fat 1.5g
-
Carbohydrates 10.4g
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–Sugars 9.6g
-
Dietary fibre 3.1g
-
Sodium 433mg
-
Calcium 54mg
-
Iron 2mg
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.
Photographer: Phil Mundy
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
2 comments on Vegan walnut and white bean dip
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Delish!!
Great with celery as a snack.
Fantastic stirred through pasta with sautéed mushrooms
Even spread on toast, topped with halved grapes for a quick brekkie
This is so tasty – makes a nice change from hummus