Smashed broad bean and spring onion dip with quinoa and seed crackers
Prep
15 min
Cook
15 min
Serves
6-8
Skill
Vegetarian
Prep
15 min
Cook
15 min
Serves
6-8
Skill
Beans and LegumesNuts and SeedsHealth SnacksEntertainingPicnics and SnacksSummerGood Source of ProteinLow in FatLow in SugarLow in Sodium
Make an impression with this deliciously simple dip and cracker combo!
Ingredients
Dip
- 500g frozen or fresh broad beans
- 1 spring onion, finely diced
- 3 tbsp olive oil
- 1 tbsp lemon zest, grated
- 1 lemon, juice of
- 1 tbsp freshly grated parmesan, plus parmesan shavings
- salt and freshly ground black pepper to taste
- To garnish, few sprigs of watercress
Quinoa & seed crackers
- 1 cup (125g) quinoa flour
- 1 ½ cups (170g) plain or rice flour
- 6 egg whites
- ¼ cup margarine, melted
- 1 tsp mixed herbs
- 1 tbsp cumin or caraway seeds
- 1 tsp poppy or chia seeds
- ¼ tsp freshly ground black pepper
- ¼ tsp salt
Nutrition per serving
1690 kJ
energy kj
12 g
protein
4 g
saturated fat
7.1 g
dietary fibre
45 g
carbohydrate
3 g
sugars
241 mg
sodium
Method
- Preheat oven to 180°C. Line two baking trays with baking paper.
- In a medium sized bowl, mix together the quinoa and plain or rice flour. Add the egg whites, margarine, mixed herbs, seeds, pepper and salt. Stir until well combined. Roll out onto a floured board or bench. Roll the dough until it is about 1-2mm thick, or as thin as possible without tearing. Alternatively, run the dough through a pasta machine on the second lowest setting. Carefully, cut into long rectangles and place on the prepared baking trays.
- Bake in oven for 12-15 minutes or until golden. Remove and place on cooling rack.
- Cook the broad beans in a saucepan of simmering water for 3-4 minutes until just tender. Drain, cool and peel off the skins. Toss the peeled beans with olive oil, spring onions, lemon juice and zest, parmesan, salt and freshly ground black pepper and crush using a fork or use a stick blender to briefly blend, until roughly pureed.
- Serve the broad bean spread with the crackers. Top with a few sprigs of watercress and parmesan shavings. Season to taste.
Dip
- 500g frozen or fresh broad beans
- 1 spring onion, finely diced
- 3 tbsp olive oil
- 1 tbsp lemon zest, grated
- 1 lemon, juice of
- 1 tbsp freshly grated parmesan, plus parmesan shavings
- salt and freshly ground black pepper to taste
- To garnish, few sprigs of watercress
Quinoa & seed crackers
- 1 cup (125g) quinoa flour
- 1 ½ cups (170g) plain or rice flour
- 6 egg whites
- ¼ cup margarine, melted
- 1 tsp mixed herbs
- 1 tbsp cumin or caraway seeds
- 1 tsp poppy or chia seeds
- ¼ tsp freshly ground black pepper
- ¼ tsp salt
Nutrition per serving
1690 kJ
energy kj
12 g
protein
4 g
saturated fat
7.1 g
dietary fibre
45 g
carbohydrate
3 g
sugars
241 mg
sodium
- Preheat oven to 180°C. Line two baking trays with baking paper.
- In a medium sized bowl, mix together the quinoa and plain or rice flour. Add the egg whites, margarine, mixed herbs, seeds, pepper and salt. Stir until well combined. Roll out onto a floured board or bench. Roll the dough until it is about 1-2mm thick, or as thin as possible without tearing. Alternatively, run the dough through a pasta machine on the second lowest setting. Carefully, cut into long rectangles and place on the prepared baking trays.
- Bake in oven for 12-15 minutes or until golden. Remove and place on cooling rack.
- Cook the broad beans in a saucepan of simmering water for 3-4 minutes until just tender. Drain, cool and peel off the skins. Toss the peeled beans with olive oil, spring onions, lemon juice and zest, parmesan, salt and freshly ground black pepper and crush using a fork or use a stick blender to briefly blend, until roughly pureed.
- Serve the broad bean spread with the crackers. Top with a few sprigs of watercress and parmesan shavings. Season to taste.