Roasted red pepper and almond dip

This make-ahead dip is a great option for a party appetizer served with fresh vegetables or whole-wheat crackers — or it can be used as a tasty stuffing for baked zucchini or chicken breast.

Servings: 8 quarter-cup servings

Prep time: 30 minutes

Ingredients

  • 3 large red bell peppers (about 1 1/4 pounds) or use prepared roasted red peppers in a jar
  • 2/3 cup blanched almonds
  • 2 tablespoons olive oil
  • 1/2 cup white onion, chopped
  • 2 teaspoons garlic, minced
  • 3 tablespoons fresh basil, mint or cilantro, chopped
  • 1 slice whole-wheat sandwich bread, crust removed
  • Fresh lemon juice or sherry vinegar, to taste
  • Sea salt and fresh ground black pepper, to taste

Note: This recipe calls for almonds, but you can use other nuts, such as walnuts, in their place. Walnuts have tannins, which give a little more bitterness or bite to the mixture, while almonds are sweeter.

Directions

  1. Char the fresh peppers over a gas flame or under a hot broiler. Put in a medium bowl, cover with plastic wrap and allow to sweat for 5 minutes. Remove, scrape off the charred skin (do not wash) and remove and discard the stems and seeds. Set aside. If using jarred peppers, rinse and let drain.
  2. Using a large skillet, gently toast the almonds over medium heat for 5 to 6 minutes. Set aside.
  3. In a sauté pan, heat the olive oil and sauté the onion and garlic until soft but not brown.
  4. In a food processor, combine the onion mixture, bell peppers, almonds, basil (or other fresh herb), bread and lemon juice or vinegar, and process until fairly smooth, but still a little textured. Season to taste with salt and pepper. 
  5. The dip can be stored, covered, in the refrigerator for up to 3 days.

    Nutrition information (per serving)

  • Calories: 140
  • Total fat: 10 g
  • Total carbohydrate: 10 g
  • Dietary fiber: 3 g
  • Protein: 4 g

Sodium will vary depending upon how much salt is added