Heart-Healthy Roasted Capsicum Dip
Elevate your snacking game and support your heart health with this irresistible roasted capsicum dip! Featuring smoky, caramelized red capsicums as the star ingredient, this vibrant dip is enriched with extra virgin olive oil, zesty lemon juice, and a touch of earthy cumin for an unforgettable flavor profile. Quick to prepare in under an hour, the recipe uses simple ingredients to create a smooth, creamy dip that's both nutritious and delicious. Steam-roasted and peeled capsicums lend a natural sweetness, while garlic and fresh parsley add layers of depth and brightness. Perfect served alongside whole-grain crackers or fresh veggie sticks, this crowd-pleaser is a wholesome appetizer that’s rich in heart-healthy fats, vitamins, and antioxidants. Whether you're hosting a gathering or meal prepping for the week, this roasted capsicum dip is sure to delight with its bold flavors and versatility.
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Recipe Information
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
Instructions
Preheat your oven to 220°C (430°F).
Wash the red capsicums thoroughly and pat them dry. Lightly brush them with 1 tablespoon of extra virgin olive oil.
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.
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.
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.
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.
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.
Taste and adjust seasoning if necessary.
Transfer the dip to a serving bowl and garnish with chopped fresh parsley.
Serve the dip chilled or at room temperature with whole-grain crackers or fresh vegetable sticks.
Nutrition Facts
Calories |
400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 607 mg | 26% | |
| Total Carbohydrate | 31.1 g | 11% | |
| Dietary Fiber | 10.2 g | 36% | |
| Total Sugars | 19.4 g | ||
| Protein | 5.4 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 1080 mg | 23% | |
*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.
