Roasted Butternut Squash and Butter Bean Dip - a delicious savoury hummus-like dip with the sweetness of the roasted squash, combined with creamy butter beans and a perfect blend of spices.
Truth be told I actually made this dip months ago, but as it goes, things happen, and the recipe has sat on my camera card waiting to be typed up until today I finally uploaded the pictures ready for it to be typed out.
I love dips, and one of my families favourite dips is this Roasted Sweet Potato Hummus which I make regular for them to take in their lunches with some crackers. They actually won't eat any other hummus and I have to admit it is pretty yummy.
For a while now I've been wanting to make a more SP friendly version using some roasted butternut squash, like sweet potato, it has that lovely natural sweetness once roasted. It's actually one of my favourite speed foods to use if I am trying to increase the speed foods on my plate.
Then, of course, there is butter bean mash like in this Tilapia with Chorizo, Tomato and Butter Bean Mash if you have never tried butter bean mash, you need to give it a try, it's lovely and creamy and a perfect alternative to mashed potatoes.
If you are a evening snacker like me, this is great with some veggie crudites like sugar snap peas or if you have some syns spare a few low syn crackers. I love enjoying this with some Spinach and Garlic Wheat Thins which you can get here in Canada. 14 crackers are just 4 syns and they are yummy. You could even cut up a pita, wrap or whole wheat bread if you have HEb spare and bake till crispy and use that for dipping.
To keep this syn free you can omit the drizzle of olive oil, but seriously the olive oil takes it to a whole other level, and it's not like it's crazy in syns for the amount used. I am such a believer in using real ingredients, and sometimes it's worth using a few syns.
This dip should keep for about 3-4 days in the fridge. When serving, I like to take it out of the fridge about an hour or so before just to bring it to room temperature. I am just not a fan of dips ice cold out of the fridge. It's personal preference though of course.
TO MAKE THIS DELICIOUS ROASTED BUTTERNUT SQUASH AND BUTTER BEAN DIP YOU WILL NEED THE FOLLOWING KITCHEN ITEMS:
- Kitchen Scales
- Measuring Spoons
- Wooden Spoon
- Santoku Knife (perfect knife for chopping veg)
- Chopping Board
- Baking Tray
- Parchment Paper
- Mixing Bowl
- Food Processor
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- 500g (17.5oz) of butternut squash, roughly cubed
- ½ tsp of sweet paprika
- cooking oil spray
- 1 x 16oz (455g) can of butter beans, drained
- ¼ tsp of onion powder
- ¼ tsp of garlic powder
- ½ tsp of cumin
- 1 tbs of lemon juice
- pinch of cayenne pepper
- pinch of salt
- few leaves of fresh parsley chopped
- 1 tsp of extra virgin olive oil (2 syns)
Preheat oven to 200c/400f
Add the chopped butternut squash to a bowl, with the sweet paprika, spray with cooking oil spray and toss in the bowl to coat.
Spread out on a baking tray lined with parchment paper and bake for approx 30 mins until lightly caramelized and soft. Allow to cool.
Once cool, add to a food processor with the butter beans, onion powder, garlic powder, cumin and lemon juice and process till smooth. I like mine a bit rustic, so don't like to over process. If you find it too thick, add a little drop of water at a time, until a consistency you like.
Season as needed with some sea salt.
Add to a dipping bowl and add a pinch of cayenne pepper, some chopped parsley leaves and then drizzle with the extra virgin olive oil.
Serve with veggie crudites or use syns for some crackers or chips.
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Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.
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Nutrition InformationYield 4 Serving Size 1 serving (¼ of the whole dip)
Amount Per Serving Calories 88Total Fat 1.6gSaturated Fat 0.2gSodium 54.2mgCarbohydrates 18gFiber 4.8gSugar 2.5gProtein 2.8g