Roasted Red Pepper Dip

5 from 1 vote

This creamy diabetes-friendly roasted red pepper dip comes together with a handful of ingredients and offers a boost of protein thanks to the addition of white beans and Greek yogurt. Serve it alongside your favourite raw veggies and whole wheat crackers.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 4

Preparation 10

Total 10

Why Diabetes Friendly?

High in protein: The white beans and Greek yogurt provide a good source of protein, which is beneficial for blood sugar control as it can help slow the absorption of carbohydrates and increase satiety.
Fiber-rich: White beans are also high in fiber, aiding in blood sugar management by slowing glucose absorption into the bloodstream.
Low in calories and carbs: This dip is made from low-calorie, low-carbohydrate ingredients, making it a great choice for those managing their blood sugar levels.
Healthy fats: While this recipe is low in fats, adding ingredients like olive oil or avocado could contribute healthy fats that are beneficial for heart health and may help with satiety.

Ingredients

▢ white beans (canned, rinsed and drained) 1 cup
▢ Greek yogurt ½ cup
▢ red bell pepper (roasted, from a can or jar) 2
▢ lemon juice 1 tbsp
▢ garlic 1 clove
▢ basil (fresh) 1 handful
▢ salt 1/8 tsp
▢ pepper 1/8 tsp

Optional flavour add-ins

▢ paprika (smoked)
▢ cumin (ground)
▢ parmesan cheese (grated)

Cooking Tips

For a smoother dip: If you prefer a smoother texture, ensure that the beans are thoroughly rinsed and blend the mixture for longer. Adding a bit more Greek yogurt can also help achieve a creamier consistency.
Roasting your own peppers: For a deeper flavor, consider roasting your own bell peppers. This can be done by broiling them in the oven until the skin is blistered, then peeling off the skin once cooled.
Customizing the flavor: Feel free to experiment with the optional add-ins based on your preference. Smoked paprika can add a nice depth of flavor, while cumin can give it a warm, earthy note. Parmesan cheese will add a savory umami flavor.
Serving suggestions: This dip pairs well with a variety of vegetables, such as carrot sticks, cucumber slices, bell pepper strips, and whole grain or gluten-free crackers for a complete snack.

Instructions

To a food processor or blender combine white beans, Greek yogurt, bell pepper, lemon juice, garlic, basil, salt and pepper.
1 cup white beans, ½ cup Greek yogurt, 2 red bell pepper, 1 tbsp lemon juice, 1 clove garlic, 1 handful basil, 1/8 tsp salt, 1/8 tsp pepper
Option to add in additional flavourings, to taste.
paprika, cumin, parmesan cheese
Blend until smooth and creamy.
Portion into a serving bowl and serve with your choice of crunchy veggies or whole wheat crackers.

FAQ

Can I make this dip vegan?
Yes, you can easily make this recipe vegan by substituting the Greek yogurt with a plant-based yogurt alternative. Just make sure it's unsweetened and plain to keep the flavors balanced.
How long can I store this dip?
The roasted red pepper dip can be stored in an airtight container in the refrigerator for up to 5 days. Stir well before serving again.
Can I use dried beans instead of canned?
Yes, you can use dried beans; just remember they need to be soaked overnight and cooked until tender before using. This might enhance the flavor and texture of the dip but requires additional prep time.
Is this dip keto-friendly?
While this dip is low-carb, it may not strictly fit into a ketogenic diet due to the beans, which have a higher carb content. However, in small portions, it could still be a part of a keto diet, especially when served with keto-friendly vegetables.

Nutrition

Per serving

Calories: 72.4kcal

Carbohydrates: 11.7g

Fiber: 2.5g

Sugar: 1.1g

Fat: 0.3g

Saturated Fat: 0.1g

Trans Fat: 0.003g

Protein: 6.1g

Nutrition Facts

Roasted Red Pepper Dip

Serving Size

0.25 Cup

Amount per Serving

Calories

72.4

% Daily Value*

Fat

0.3

Saturated Fat

0.1

Trans Fat

0.003

Cholesterol

1.3

Sodium

337.5

Potassium

282

Carbohydrates

11.7

Fiber

2.5

Sugar

1.1

Protein

6.1

Vitamin C

10.8

Calcium

75.2

Iron

1.6

Magnesium

30.1

Zinc

0.7

* Percent Daily Values are based on a 2000 calorie diet.

Roasted Red Pepper Dip

Why Diabetes Friendly?

Ingredients

Optional flavour add-ins

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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