Prebiotic broad bean and peas make a moreish dip when blended with parmesan, peas and fresh mint.
Serve this on sourdough toast for a light lunch, part of a mezze platter or as a starter or snack – it’s delicious scooped up with little gem lettuce leaves too. It also works well as a side dish for roast cod / salmon or other grilled fish.
Frozen peas (petit pois) & broad beans work well for this recipe, defrosted according to the instructions on the pack. I left the skins on the broad beans for an extra fibre boost.
Don’t be afraid of the anchovies – they give a huge umami boost without a discernable fishy taste. My family are anchovy dodgers and didn’t notice them in this recipe.
Makes enough for 2 side dishes or a starter for 5-6 people. Serve warm or at room temperature. Any leftovers keep in the fridge for several days.
Inspired by a dish I ate in Italy & then adapted from a recipe in Diana Henry’s classic book, Simple.
Prebiotic : Broad Beans (fava beans) / Peas / Garlic
High Fibre : Sourdough Bread
Polyphenols: Peas / Broad beans / Mint / Extra Virgin Olive Oil
Parmesan, Pea, Mint And Prebiotic Broad Bean Dip Recipe
Yield 2 helpings
- 250g broad beans
- 250g petit pois peas
- 1 large or 2 small cloves garlic, peeled
- 5 tbsp finely grated parmesan cheese
- 1 lemon, juice & zest
- 20 mint leaves
- 2 anchovy fillets (from a jar or can of anchovies preserved in oil)
- 120ml extra virgin olive oil
- freshly ground black pepper
- to serve
- toasted sourdough bread
- optional garnish
- a few mint leaves
- parmesan shavings
Cook the peas & broad beans according to pack instructions, adding the garlic clove to the pot to steam or blanch alongside the peas & beans. Drain the beans, peas & garlic and tip into a food processor. Pulse into green rubble.
Add the parmesan, anchovies, lemon juice & zest, mint leaves & freshly ground black pepper and pulse again. Pour in the extra virgin olive oil and blend again. Taste, season, and pulse again to your preferred texture – it tastes equally good as a rough or smooth puree.
Serve on rounds of toasted sourdough. Garnish with torn mint leaves, parmesan shavings and a twist of freshly ground black pepper
Courses mains / lunch / dinner / quick meals / snacks
Cuisine high fibre / prebiotic / probiotic