This white cannellini bean dip is served in a mini wholemeal taco ‘bowl’ and is accompanied by a bundle of raw vegetable sticks for dipping. Once the vegetables have been dipped, the crunchy bowl can be eaten with the remaining dip. As well as looking attractive, serving the dip and vegetables in this manner ensures easy portion control. This dish would make a brilliant addition to a healthy celebratory afternoon tea.
Serves: 8
Dietary: suitable for vegan, lactose-free, egg-free, nut-free,
Contains: Wheat (tortilla), Sesame (tahini paste, tortilla)
Preparation time: 20 minutes
Cooking time: N/A
INGREDIENTS
1⅓ cup (400 g tin) cannellini beans, drained and rinsed
2 large wholemeal soft flour tortilla wraps (45g each)
1 Tbsp (20 g) tahini
2 Tbsp (30 ml) lemon juice (usually the juice of 1 lemon)
¼ tsp garlic powder
½ tsp ground cumin
½ tsp chilli powder
½ red pepper
½ yellow pepper
8 sugar snap peas
¼ cucumber
1 medium carrot, peeled
8 chives
Black pepper, to taste
Chopped chives and chilli flakes to garnish
METHOD
- Preheat the oven to 180°C/160°C fan/350°F.
- Using an 8cm circle cutter, cut 8 circles out of the large tortilla wraps.
- Turn a mini muffin tin upside down and place the wrap circles over the base of the muffin cups and shape them around the cups.
- If your wraps are firm, place the cut circles between 2 sheets of slightly dampened kitchen roll and microwave for 10 seconds to soften. This makes them more pliable and easier to mould. (Alternatively, just cut the wraps into 4 and use each quarter as a bowl (squeezed it into the dip in the muffin tray and trim) to reduce waste.)
- Place the upside-down tin into the oven and bake for 10 minutes or until the wraps are slightly browned and crisp.
- If the wraps are complicated to stay shaped around the moulds before baking, place a second mini muffin tin on top to hold the circles in place for the first 5 minutes of cooking. Remove the top tin and continue cooking until slightly browned and crispy.
- Remove the taco bowls from the oven, allow to cool slightly, then remove from the mould and place on a wire rack to cool completely.
- Add the cannellini beans, tahini, lemon juice, garlic powder, cumin and chilli powder to a food processor and process until smooth and creamy. If the dip is too thick, add 1 Tbsp of water until it reaches a desired consistency.
- Slice the peppers, carrot and cucumber (no need to cut the sugar snap peas) into sticks and make a bundle tied with a chive.
- Spoon the dip into the bowls, garnish with chopped chives and chilli flakes, and serve with the vegetable bundles.
This recipe has been donated by Emily Cleland, a Registered Associate Nutritionist
NUTRITION INFORMATION
Per serving: 1 fill tortilla bowl
Total calories: 88 kcal
Fat: 2.4 g
Saturated Fat: 0.6 g
Carbohydrate: 12.0 g
Total sugar: 2.7 g
Fibre: 3.0 g
Protein: 3.5 g
Salt: 0.41 g
NUTRITION FACTS
- This white bean dip taco bowl recipe is low in fat, saturated fat and sugar, while a contributing a source of fibre.
- It is also a source of vitamin A and a high source of vitamin C.
- The beans and fresh vegetables contribute towards the recommended minimum of 5 portions of fruit and vegetables per day.
- Using wholemeal wraps to make the taco bowls increases the fibre content. Vegetables are also a source of fibre. Eating a diet rich in fibre is essential as it is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Foods rich in fibre also support digestion and help prevent constipation.
VARIATIONS
- Add more chilli if you prefer a spicy dip.
- Serve with different vegetables, e.g., lightly blanched green beans, asparagus, tenderstem broccoli.
- For Coeliac diets, use gluten-free wraps to make the taco cups.
Consumer Tested by Julia Tylman, Student Dietitian
© 2021 The Caroline Walker Trust