No oil, Veggie Loaded Dip- vegan, gluten and nut free.
The secret winning formula of wholesome plant based dishes are most of the time, the sauce, or the dip or the spice flavors, to win over the palates of all ages. And for the days when it is just comforting to dip and graze on multiple plant based munchies, we need a robust plant powered, nutrient dense, deliciously addictive, healthy recipe.
About 3-4 cups of vegetables, 30 g fiber /day , 1/2 cup beans/day are recommended for optimum health. When you start to consciously add more veggies, legumes, seeds to your dishes, you simply do not need to count all those nutrients. This veggie loaded dip used to dip more veggies in will get you beyond the daily goals easily.
Just the dip alone made from one whole cauliflower, beans, turnip, pumpkin and sunflower seeds has close to 30 g fiber. Add the abundant phytonutrients to your daily intake that are present across the board from the dip to the rainbow of veggies in every bite. Another big plus for this delicious dip is that it is free of added oil, which makes it super heart healthy.
Quickly made in an instant pot, and can be spiced to your preference, this veggie loaded dip is a must try. Use this dip to slather your fresh or grilled veggies, baked fries, whole breads and more. If not allergic to nuts, feel free to add a handful or cashews in the cooking process for extra creaminess.
No Oil, Veggie loaded dip, vegan, gluten free, nut free
Equipment
- pressure cooker or instant pot
- High speed blender or food processor
Ingredients
- 1 medium cauliflower cut into 1 inch florets
- 1 medium turnip- peeled and cut into cubes
- 1 cup raw navy beans – soaked for 4 hours at least in water can used canned ones if available
- 1/4 cup pumpkin seeds- soaked in water for 30 min
- 1/4 cup sunflower seeds- soaked in water for 30 min
- 4 cloves garlic
- 1/4 cup chopped red or white onion
- 2 jalapenos sliced
- 3 Tbsp nutritional yeast
- 1 tsp oregano- dry
- 1 tsp parsley- dry
- 1.5 tsp turmeric powder
- 1.5 tsp black pepper powder
- 2 cups water
- 1 Tbsp white wine vinegar
- 1/4 cup plant based milk- unsweetened soy or oat milk
- salt to taste
Garnish
- sunflower seeds
- parsley
- red chili pepper flakes.
Instructions
- Soak the beans ahead atleast 4 hours in plenty of water, to improve nutrient bio availability and to avoid bloating after bean consumption.
- In a pressure cooker or instant pot, add the onions and garlic. Sprinkle few drops of water at a time, until the garlic aroma is felt. Then add the cauliflower florets, followed by turnip pieces. To sauté them, keep using intermittent splashes of water. Then add the jalapeno slices. Mix well.
- Drain the soaked navy beans and add them to the pot. Follow it with addition of water.
- Let the mixture cook for 5 min, and then add the nutritional yeast, followed by spices, turmeric, black pepper. Stir in oregano and parsley.
- At this stage, if using a stove top pressure cooker, put the lid on and cook till you hear 3 whistles. Take the lid off once the pressure subsides completely. If using instant pot, use manual pressure cook mode for 12 min. Unplug after the cycle is complete and wait till the pressure automatically goes down.
- Once you have your veggies, bean mixture cooked, add the white wine vinegar and mix well.
- Now take these contents into a high speed blender or food processor. Add little oat milk or soy milk to achieve consistency of a dip (not too runny or too solid).Blitz till smooth paste is formed, and take it into a serving bowl.
- Garnish with more sunflower seeds, parsley, red chili flakes.
- Use it to dip your roasted veggies, bread, baked potato fries, etc. This is a very healthy way to consume diverse veggies, in good portions for overall health.