This simple, delicious and healthy recipe is one the whole family will enjoy! It is versatile as it can be used as a dip with veggies or crackers or a spread on your favourite low FODMAP bread so it’s great for entertaining, snacks, breakfasts or lunch boxes (see tips below for some suggestions!
(Make 14 x 3 tablespoons (45g) serves)
- 4 extra large carrots peeled cut into 1.5cm pieces (660g)
- Olive oil spray
- 2 tbs balsamic vinegar
- 1/2 cup (68g) feta cheese, crumbled
- 3 tsp curry powder (optional)
- 1/4 cup mix of garlic infused oil and plain olive oil (see tip below)
- 3/4 tsp salt
- 1 tsp ground, black pepper
- 1/2 cup (82g) pepitas (pumpkin seeds) or low FODMAP nuts (e.g. macadamia nuts)
- ~1/2 cup water (add to achieve a smooth paste) + more if required
- Top, tail and peel carrots and cut into 1.5cm pieces
- On a baking tray, spray carrots with olive oil, drizzle with balsamic vinegar and toss to ensure the pieces are evenly coated.
- Roast at 200oC for about 30 minutes or until the carrot is soft and caramelised.
- Roast the pepitas at 180oC for about 8 minutes (see tips below). When cooled blitz them in a food processor until they are a fine meal consistency.
- Place all remaining ingredients (except water) into the food processor and blitz until smooth while adding water gradually to achieve a firm and smooth paste. Note, the dip will thicken once it is made.
- Sri Lankan roasted curry powder is delicious and not normally spicy. Always check the powder’s ingredients.
- Instead of carrot why not try Jap or Kent pumpkin. Jap pumpkin is also known as Kabocha. Pumpkin is often called squash or winter squash in many countries.
- Pepitas can be roasted or toasted by 3 methods:
- Stirring constantly in a dry wok or frypan over a medium heat
- In a 180oC oven for about 10 minutes
- In a microwave on medium heat for about 3 minutes (this depends on your microwave). Remember to stir pepitas after about 1.5 minutes to ensure even cooking.
- Spice it up by adding some chilli, turmeric or cumin and coriander. You can also use these as a substitute for curry powder.
- Use garlic infused olive oil with care! Some brands are very strong on the garlic flavour and may overpower the taste. Also, watch the best-before date as oils can go rancid.
- Use apple cider vinegar instead of balsamic if you prefer.
- You can easily freeze this dip in either snap-lock bags or airtight containers.
- A small tub of dip is frozen it is great addition to a lunch box!
Serving suggestions include:
- Low FODMAP vegetable sticks such as cucumber, capsicum, carrot, jicama and radishes. - Use the Monash app for more vegetables to be used with this dip.
- Low FODMAP crackers such as plain rice.
- Spread on low FODMAP toast and sandwiches or even on crackers as a snack
- Pack little tubs for lunch boxes
- Sprinkle with dukkha (see our previous blog)
- Saturated fat