When you want a healthy, tasty snack or an easy-to-make dip you can share, try this vivid green leek and fava bean dip.

Leek and fava bean dip
(Julie Cleijne/British Leeks)
Leek and fava bean dip
Print Recipe
Nutrition Facts
Leek and fava bean dip
Amount Per Serving
Calories 199 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 1g6%
Trans Fat 1g
Sodium 411mg18%
Potassium 242mg7%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 2g2%
Protein 6g12%
Vitamin A 259IU5%
Vitamin C 5mg6%
Calcium 49mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Leek and fava bean dip

A tasty dip to share
Prep Time15 mins
Cook Time6 mins
Total Time21 mins
Course: Appetizer, Snack
Cuisine: British
Servings: 6
Calories: 199kcal

Equipment

  • Saucepan
  • Frying pan
  • Food processor or blender

Ingredients

  • 450 g fresh or frozen fava beans shelled, washed, and drained
  • 8 cups cold water
  • Ice cubes
  • Dark green leaves of one leek washed
  • 2 tbsp rapeseed oil
  • 1 tsp sea salt
  • 3 cloves of garlic finely crushed
  • 2 - 3 tbsp fresh lemon juice
  • 2 - 3 tbsp olive oil

Method

  • Bring water to a boil in a large pot over high heat. The reduce the heat to medium and maintain a steady simmer. Submerge the beans in the hot water and cook, uncovered, for about 5 minutes until tender but still bright green.
  • While the beans are cooking, slice the leek leaves and lightly sauté in a frying pan with the rapeseed oil for 1 minute. Remove from the pan.
  • Now fill a large mixing bowl with cold water and ice cubes. Once the fava beans are cooked, drain them and plunge them into the ice-water to stop the cooking process and so they retain their lovely green colour
  • Drain the beans from the ice-water bath and remove the outer skins by gently squeezing each bean with your fingertips; the skin should pop right off. Don’t worry if the beans split, as you’ll be blending them up anyway.
  • Using a food processor or blender, add the garlic cloves, the cooked beans, and leek leaves and blend until smooth, pausing periodically to scrape down the sides and bottom of the bowl to make sure it is all combined.
  • When the beans are smooth add in the lemon juice and season with the remaining salt. Blend again to fully incorporate.With the food processor running, slowly stream in the olive oil until you have a nice and creamy consistency.
  • Transfer the dip to a small serving bowl. Serve with crackers

Nutrition

Calories: 199kcal | Carbohydrates: 18g | Protein: 6g | Fat: 12g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 411mg | Potassium: 242mg | Fiber: 4g | Sugar: 2g | Vitamin A: 259IU | Vitamin C: 5mg | Calcium: 49mg | Iron: 2mg

 

Recipe courtesy of British Leeks.

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Last update on 2021-02-27 / Affiliate links / Images from Amazon Product Advertising API

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