Heart-Healthy Roasted Capsicum Dip

Smoky, vibrant, and irresistibly creamy, this Heart-Healthy Roasted Capsicum Dip is a flavorful and guilt-free addition to your appetizer spread. Made with sweet roasted red capsicums, a hint of garlic, and a touch of zesty lemon juice, this dip packs a punch of bold flavors while being low in saturated fats and high in antioxidants. The roasting process intensifies the natural sweetness of the capsicums, and the touch of ground cumin adds a subtle earthiness. Finished with a drizzle of heart-healthy extra virgin olive oil and a sprinkle of fresh parsley, this wholesome dip is perfect for pairing with whole-grain crackers, fresh veggies, or as a versatile spread. Ready in under an hour, it's a simple yet impressive recipe for any gathering or snack time, and it's entirely plant-based, gluten-free, and bursting with nutrients.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 3 large red capsicums (bell peppers)
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic
• 1 tablespoon lemon juice
• 0.5 teaspoon ground cumin
• 0.25 teaspoon sea salt
• 0.25 teaspoon freshly ground black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Preheat your oven to 220°C (430°F).

Step 2

Wash the red capsicums thoroughly and pat them dry. Lightly brush them with 1 tablespoon of extra virgin olive oil.

Step 3

Place the capsicums on a baking sheet and roast in the oven for about 25-30 minutes, until the skin is blackened and blistered, turning occasionally with tongs for even roasting.

Step 4

Remove the capsicums from the oven and place them in a bowl. Cover the bowl with a plate or plastic wrap and let them steam for about 10 minutes. This will help loosen the skin.

Step 5

Uncover the bowl and gently peel off the charred skin from the capsicums. Remove the stems, seeds, and any remaining membranes, then roughly chop the flesh.

Step 6

In a food processor, place the roasted capsicum flesh, remaining 1 tablespoon of olive oil, garlic cloves, lemon juice, ground cumin, sea salt, and black pepper.

Step 7

Pulse the mixture until smooth and creamy. If the dip is too thick, you can add a little more olive oil or a splash of water to reach the desired consistency.

Step 8

Taste and adjust seasoning if necessary.

Step 9

Transfer the dip to a serving bowl and garnish with chopped fresh parsley.

Step 10

Serve the dip chilled or at room temperature with whole-grain crackers or fresh vegetable sticks.

Nutrition Facts

Serving size	(511.6g)

Amount per serving	% Daily Value*
Calories	400.5

Total Fat 29.8g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 606.9mg	0%
Total Carbohydrate 31.1g	0%
Dietary Fiber 10.2g	0%
Total Sugars 19.4g
Protein 5.4g	0%

Vitamin D 0IU	0%
Calcium 67.5mg	0%
Iron 3.3mg	0%
Potassium 1079.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 64.8%

Protein: 5.2%

Carbs: 30.0%