Healthy Smashed Bean & Pea Dip Thermomix

Smashed Bean and Pea Dip is the perfect choice when you want a creamy, moreish dip which is also healthy and delicious! The feta gives the dip zing, whilst the seeds add crunch.

Sometimes I see a recipe that I want to make straight away. Other recipes I seem to skim over or miss entirely. I’ve had the recipe for this healthy Smashed Bean & Pea Dip for twelve months now but I haven’t been inspired to make it. I’m sure you’re wondering what changed. Well, I went to a Thermomix cooking class and the dip was served at this get-together.

This dip has everything I like in a snack. I’m sure you already know how much I lOVE healthy dips, my favourites are the Baba Ganoush and Hommus, which are both so healthy. This recipe is the same, healthy and tasty, low in saturated fat and high in fibre!

I’m sure I’ve told you how much I love to eat a high-fibre diet, but in case you missed it.

Why Fibre is GOOD!

Fibre is the magic ingredient that keeps you feeling satisfied longer. There is also a lot of research on gut bacteria which suggests a diet high in fibre feeds the good bacteria. This is the particular type of gut bacteria which likes to keep you thin. I could go on forever about this topic but if you’re interested, take a look at what I’ve written about fibre in my apple pie chia pudding recipe. The chia pudding also makes a delicious breakfast recipe.

Smashed Bean & Pea Dip Substitute Ingredients

The recipe for my dip includes peas, beans and edamame. All of these ingredients are found in the freezer section of the supermarket. In my store, the ingredients were side by side. If you have trouble finding either ingredient it’s easy to make substitutes.

• No Edamame -use the same amount of peas and make up the difference with broad beans.
• No Broad Beans – use the same amount of peas and make up the difference with edamame.
• Don’t like mint – Substitute the mint for 5gm Dill or Basil
• Can’t find the pepita, sunflower seed and pine nut mix – Substitute for any nuts or seeds you like.

Serving Ideas

As you can see by my pictures, I like to add a topping to the dip so guests can load up crackers with extra feta, seeds and whole beans.

For a fancier vegetarian finger food, you could grill bruschetta and add a spoonful of the smashed Bean dip and top with micro herbs or watercress.

The leftover dip is fabulous as a spread on sandwiches.

I made these as part of a live Facebook broadcast so if you would like to see a replay of the Bean & Pea Smashed Dip Video just follow the link. If you’re not a member of the ThermoKitchen Facebook group page you may need to join first.

Dip Watchpoint!

Although the dip is quick to make, a little bit of pre-thought is needed for the recipe.

The frozen vegetables need to be steamed so time must be allotted to cook the beans. The dip is served cold. So once the recipe is complete time needs to be allowed for the dip to chill completely before serving.

Having said that it’s such a quick recipe I’m sure you will be making it again and again.

Step by Step Images

As I said in the broadcast, the original recipe was adapted from the Thermomix Festive Cookbook. Today I’m sharing my version of the dip. I think my recipe is even nicer as it has some crunch and a little more lemon and feta. Funnily enough, I noticed the recipe has also appeared in another, non-thermal magazine! It’s obviously a popular dip!

I would love to know how you go with this recipe so please feel free to share your pictures on ThermoKitchen.

I share loads of great recipes on the page. Our community group page is a fabulous place to ask questions and share images of recipes you have made! It helps inspire others to cook new and interesting dishes.

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Smashed Bean & Pea Dip

Julie Carlyle

A simple healthy dip that is low calorie and delicious!

Print Recipe

Prep Time 5 mins

Cook Time 15 mins

Total Time 20 mins

Course Snack

Cuisine Australian

Servings 10 people

Calories 84 kcal

Equipment

• 1 Thermomix

Ingredients

 

MetricUS Customary

 

1x2x3x

• 120 g Frozen Peas
• 70 g Frozen Edamame
• 70 g Frozen Broad Beans
• 2 cloves garlic
• 1 shallot white part only – Long green and white shallot
• 1 Tbs fresh lemon juice
• 50 gm Danish Feta
• 1 avocado

Garnish

• 1 TBS pepita, sunflower and pine nut mix
• 30 g Danish Feta

Instructions

 

• Place the garlic, edamame beans, peas, and broad bean in the internal steaming basket.
  120 g Frozen Peas, 70 g Frozen Edamame, 70 g Frozen Broad Beans
• Add 800gm water to the TM bowl.
• Place the steaming basket into the TM bowl and steam. 10 min/Varoma/Speed 3.
• Remove the steaming basket and discard the water from the TM bowl.
• Take the shells off the edamame and broad beans. 
• Place the roughly quartered shallot, avocado, mint, garlic, feta, lemon juice 3/4 of the shelled beans and 3/4 of the peas into the empty TM bowl.
  2 cloves garlic, 1 shallot, 1 Tbs fresh lemon juice, 50 gm Danish Feta, 1 avocado
• Blitz 3 sec/Speed 7. Scrape down the TM bowl.
• Repeat Blitz 3 sec/Speed 5. Scrape down the TM bowl.
• Add the remainder of the peas and beans. Blitz 3 sec/Speed 5.
• Remove the dip from the TM and place it into a serving dish. Garnish with extra feta and seed mix.
  1 TBS pepita, sunflower and pine nut mix, 30 g Danish Feta
• Cover and refrigerate until cold. Serve

Video

https://www.facebook.com/groups/ThermomixKitchen/1143749962360947/?notif_t=like&notif_id=1481844770134196

Notes

Make sure you allow the dip time to cool before serving.

If you can’t find Edamame beans just use more broad beans. If you can’t find broad beans add extra Edamame.

Nutrition

Calories: 84kcalCarbohydrates: 6gProtein: 3gFat: 5gSaturated Fat: 1gCholesterol: 7mgSodium: 123mgPotassium: 190mgFiber: 2gSugar: 1gVitamin A: 155IUVitamin C: 8.2mgCalcium: 51mgIron: 0.7mg

Keyword Dip, Healthy snack, High Fibre, Thermomix Dip, Thermomix recipe

Tried this recipe?Let us know how it was!

Do you have any favourite Thermomix dips you would like to share? I would love to tr some new recipes.

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