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Rainbow dips with crunchy veg sticks (ve)
These vibrant and nutritious dips are a feast for the eyes. Made from fibre-rich pulses, they are high in protein and packed full of flavour. Portion sizes relate to a child of primary school age, please amend to suit your needs.
- Preparation Time: 10 minutes
Ingredients
Lemon and garlic dip
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500 gred lentils cooked weight
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40 glemon juice
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4 glemon zest
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12.6 goil
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3.1 ggarlic powder
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0.55 gturmeric
Simple hummus
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480 gtinned chickpeas
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5 gsalt
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4 gcumin powder
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80 glemon juice
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8 glemon zest
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3.1 ggarlic powder
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12.6 goil
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150 mlcold water
Beetroot dip
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1simple hummus
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150 ggrated beetroot cooked or raw
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2.3 gsmoked paprika
Chunky pea & mint dip
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400 gpeas cooked and cooled (from frozen)
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Small bunchfresh mint (or 1 tsp dried mint or mint sauce)
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25 goil
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40 glemon juice
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4 glemon zest
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2.5 gsalt
Instructions
Lemon and garlic dip
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Put the cooked red lentils in a sieve and gently press with the back of a spoon to remove as much liquid as possible.
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Blend with the other ingredients using a food processor or stick blender to make a smooth and creamy dip.
Simple hummus
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Put all the ingredients into a bowl or food processor. Blitz with a stick blender or in the food processor until you get a smooth paste. Add the water gradually until you have a thick, silky, spreadable paste. You can add extra water if you prefer a thinner consistency.
Beetroot hummus
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Make the simple hummus as above. Add the beetroot and paprika and blend until smooth.
Chunky pea & mint dip
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Place all the ingredients into a food processor or blend in a bowl with a stick blender until smooth.
Notes
Top Tip: Serve with pitta bread and/or raw vegetable sticks. Breads can be high in salt so do check the label, and choose the best option or why not try making your own lower salt flatbreads or pittas. These dips are also perfect as for sandwich fillings too or jacket potato toppings.
Key facts per serving:
Fibre: 14.9g
Protein: 17g
Saturated fat: 1.3g
Other nutrition facts: good source of iron & zinc. High protein & fibre
Allergens: gluten (from pitta only)
CO2 emissions: 0.55kg, very low carbon (A rated)
