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.
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
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
ADVERTISEMENT
Recipe courtesy of British Leeks.
You may also be interested in…
Best-selling Dip-making cookbooks
Stuck for inspiration? Check out our list of best-selling Amazon products!
Bestseller No. 1
Delicious Dips: More than 50 recipes for dips from fresh and tangy to rich and creamy
- Hardcover Book
- Small, Ryland Peters & (Author)
- English (Publication Language)
SaleBestseller No. 2
SALSAS AND DIPS: Over 100 Recipes for the Perfect Appetizers, Dippables, and Crudit?s (Small Bites...
- Fennimore (Author)
- English (Publication Language)
- 256 Pages - 03/20/2018 (Publication Date) - CIDER MILL PRESS (Publisher)
£14.99
−£2.70
£12.29
Buy on AmazonBestseller No. 3
Dips: Dip cookbook for dip recipes from easy dips to party dips
- Parisi, Elisabetta (Author)
- English (Publication Language)
- 88 Pages - 12/06/2012 (Publication Date) - CreateSpace Independent Publishing Platform (Publisher)
£6.23
Buy on AmazonBestseller No. 4
The Delicious Chip Dip Cookbook: Recipes for Your Next Party
- Amazon Kindle Edition
- Sommers, Laura (Author)
- English (Publication Language)
Bestseller No. 5
Dips & Spreads 365: Enjoy 365 Days With Amazing Dips & Spreads Recipes In Your Own Dips & Spreads...
- Martinez, Ella (Author)
- English (Publication Language)
- 186 Pages - 11/14/2018 (Publication Date) - Independently published (Publisher)
£11.99
Buy on AmazonLast update on 2024-03-28 / Affiliate links / Images from Amazon Product Advertising API
This article may include affiliate links to products and services where we may receive a small fee to support the running of this site if you make a purchase or is a sponsored article from one of our select editorial partners providing valuable advice and information to our readers.
ADVERTISEMENT
