Bollywood Veggie Spread (or Dip)

May 26, 2023May 26, 20230 1
Bollywood Veggie Spread (or Dip) recipe for a healthy snack option
in Appetizer

Prep

10 min

Cook

15 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1/2 cup cauliflower floret
1 -2 tablespoon broccoli , chopped
2 tablespoons canned chick-peas
1 1/2 cups water
1/4 teaspoon cumin seed
1/2 onion , diced
1/4 - 1/2 teaspoon ginger , crushed
1/4 - 1/2 teaspoon garlic , crushed
1 teaspoon tomato paste
2 teaspoons soy sauce
1/4 - 1/2 teaspoon garam masala or 1/4-1/2 teaspoon mild curry powder
1/2 teaspoon lemon juice
1 dash cayenne
salt and pepper

Nutrision Information

Servings Per Recipe
6
Calories
75
Sugar
1g
Fat
2g
If you are a fan of Indian flavors and want to try a new dip, Bollywood Veggie Spread (or Dip) is a perfect choice. Made from cauliflower, broccoli, and chickpeas, this creamy dip is smooth and delicious. The use of traditional Indian spices, such as cumin seeds, garam masala, and cayenne pepper, gives this dish an authentic taste. The addition of soy sauce and tomato paste gives it a tangy flavor. This vegetarian, gluten-free, and low-fat dip can be served with pita chips, cucumber slices, or crackers for a healthy snack option.

Instructions

1.In a large saucepan, bring the cauliflower, broccoli, chickpeas, and water to a boil over high heat. Reduce the heat to medium-low and cover with a lid. Cook for 10-12 minutes, or until vegetables are tender.
2.Remove from heat and let cool for a few minutes. Drain the water and reserve 1/4 cup of it.
3.In a small frying pan, heat up the cumin seeds over medium-high heat for a few seconds until fragrant. Remove from heat.
4.In a food processor, pulse onion, ginger, and garlic until minced.
5.In a bowl, mix tomato paste, soy sauce, garam masala, lemon juice, and cayenne pepper together.
6.In the same frying pan, heat up the onion mixture over medium heat for 5 minutes until softened.
7.Add the cumin seed and tomato mixture to the frying pan and cook for another 2-3 minutes. Remove from heat.
8.In a food processor, combine the cooked vegetables, fried mixture, and reserved water until smooth. Add salt and pepper to taste. Serve chilled or at room temperature.

PROS

This dip is vegetarian, gluten-free, and low in calories and fat.

The dip is also high in fiber and protein due to the chickpeas, cauliflower, and broccoli.

The ingredients prepping time is very limited and the recipe is easy to make.

CONS

The flavor of the dip might not be enjoyed by everyone due to the use of Indian spices.

Some people might find the dish too spicy for their taste.

HEALTH & BENEFITS

This dip is a great way to incorporate more vegetables into your diet, which can help maintain a healthy weight and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
It is a good source of fiber, which can aid in digestion and keep bowel movements regular.
The spices used in the recipe, such as ginger and garlic, have anti-inflammatory properties that may help improve immune system function.

Print

Leave a Reply

Your email address will not be published.