Roasted Red Pepper Dip
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.
Servings:
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.
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Equipment
- Food processor or blender
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)
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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.
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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.
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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.
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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
g
0
%
Saturated Fat
0.1
g
1
%
Trans Fat
0.003
g
Cholesterol
1.3
mg
0
%
Sodium
337.5
mg
15
%
Potassium
282
mg
8
%
Carbohydrates
11.7
g
4
%
Fiber
2.5
g
10
%
Sugar
1.1
g
1
%
Protein
6.1
g
12
%
Vitamin C
10.8
mg
13
%
Calcium
75.2
mg
8
%
Iron
1.6
mg
9
%
Magnesium
30.1
mg
8
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
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