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