alive logo

Lemony Herb Veggie Dip (with Montreal Steak Spice)


    Lemony Herb Veggie Dip (with Montreal Steak Spice)

    This finger-licking dip is full of flavour and full of good-for-you ingredients such as beans, bell pepper, onion, and garlic. Make it on the day you need to serve it though: the red onion can dye the dip when left in the fridge overnight. Serve it with a variety of veggie dippers (think carrots, steamed green beans, radishes, grape tomatoes, snow peas, lightly steamed cauliflower, and fresh broccoli).


    1/3 cup (80 mL) unsalted cashews
    1 cup (250 mL) cooked white navy beans
    Juice of 1 lemon
    l/2 tsp (2 mL) Montreal steak seasoning (see below)
    l/2 Tbsp (7 mL) extra-virgin olive oil
    l red onion, finely chopped
    1 bell pepper (any colour), finely chopped
    3 cloves garlic, minced
    l Tbsp (15 mL) lemon thyme or other fresh herb, finely chopped

    In coffee grinder, grind cashews into fine powdery paste. Mix ground cashews with beans, lemon juice, and seasoning; blend until smooth using hand-held blender. Set aside.

    Heat oil in skillet over medium heat and saute onion, bell pepper, and garlic until tender. Stir into bean mixture along with fresh herbs. Transfer to serving bowl and serve with your favourite dipping veggies. Serves 12 (makes about 2 cups or 500 mL).

    Each serving contains:
    74 calories; 3 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 8 g carbohydrates; 2 g fibre; 50 mg sodium

    Did you know?

    You can buy Montreal steak seasoning in the spice aisle of your local grocery store or you can make it yourself. Use it in pretty much any dish for a little extra boost of flavour.

    To make your own seasoning, mix together:

    2 Tbsp (30 mL) paprika
    2 Tbsp (30 mL) black pepper
    2 Tbsp (30 mL) kosher salt
    1 Tbsp (15 mL) garlic powder
    1 Tbsp (15 mL) onion powder
    1 Tbsp (15 mL) coriander
    1 Tbsp (15 mL) dill
    1 Tbsp (15 mL) red pepper flakes

    Store leftover Montreal steak seasoning in a glass jar with airtight lid.

    Source: "Healthy Finger Foods For the Holidays", alive #338, December 2010


    Lemony Herb Veggie Dip (with Montreal Steak Spice)




    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.