Roasted Red Bell Pepper Dip
Last updated: January 2022
This dip is amazing because every major ingredient is very beneficial to our eye health. If that's not enough in itself, it tastes delicious and is very quick and easy to make, with no cooking.
The red bell peppers are one of the richest dietary sources of Vitamin C and an excellent source of Vitamin A. Walnuts are a great source of Omega 3 fatty acids and Vitamin E which are both beneficial to our eyes. Chickpeas are also a good source of Vitamin E.
Total time: 10 minutes | Prep time: 10 minutes
Servings: | Serving size: 2 tspns
- 10 ozs of roasted red peppers (I use them out of a jar, and this was the measurement after they were drained)
- 9 ozs chickpeas (I used canned chickpeas, this is the drained weight)
- 3.5 ozs of walnuts
- 1 tablespoon of olive oil
- 1 tablespoon of pomegranate molasses
- 1 tablespoon of water
- Parsley or mint (optional)
- Place the walnuts into a food processor with the olive oil and blend until the mixture is about the consistency of breadcrumbs. You can add a little bit of extra olive oil if necessary.
- Place all other ingredients, except the water, into the food processor and start to blend.
- Add water gradually using just enough to help the ingredients mix. You can add a little more water if the consistency is too thick. Continue blending until the mixture is smooth.
- If you would like the dip to be tangier, add a little more pomegranate molasses. (If you buy a jar of pomegranate molasses, the rest of it won't be wasted. It's great as a marinade for barbeques.)
- Garnish with parsley or mint and serve with crackers or pita bread pieces.
per serving (6)
- calories: 61 mg
- carbohydrates: 6.7g
- cholesterol: 0
- fat: 2.9 g
- fiber: 1.7g
- protein: 2.4g
- saturated fat: 0.2 g
- sodium: 22mg
- sugar: 1.7g
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Do you have eye healthy recipes you like to make for the holidays?