Last updated on June 29th, 2022 at 03:02 pm
OMG, get ready because this vegetable dip is really good! It’s a garlicky, delicious super easy healthy roasted vegetable dip recipe! I promise you, you’ll want to use it in everything. This healthy dip recipe is vegan, gluten free, grain-free and paleo. It’s the perfect addition to power bowls and you can also use it as a spread on toast!
What You Need
You need only a few ingredients that you probably have at home or can easily find in your local store. Here’s what’s inside:
- Vegetables. I used what I had in my fridge that day and it was 3 vegetables: zucchini, carrots and a green bell pepper. You can find other great options below.
- Spice. And by spice, I mean crushed red pepper flakes or chili flakes and some garlic. Trust me, it’s the perfect combo. If you don’t want to make the dip hot, skip the pepper flakes. You’ll also add some salt.
- Walnuts. You need some soaked walnuts, although soaked cashews or sunflower seeds would also be a good option if you can’t have walnuts.
- Olive oil. That’s the last ingredient and we’ll be using it for the “roasting”, you can also use another oil as you prefer.
How To Make This Vegetable Dip
The process is super simple and involves some pan searing and blending of ingredients.
- The very first thing you do is to let the walnuts soak for a few hours or about 10 minutes if you’re using hot water. This will help the nuts blend easier and will result in smoother texture.
- Next you’ll wash and cut up some vegetables. I believe I cut all of mine in circles, it’s not really important. The point is to bring them into a shape that allows even roasting when you’re doing it on the stove or the grill.
- Add your vegetables to a nonstick pan in a single layer, add the garlic, salt and the red pepper flakes and roast for a few minutes until nicely browned. I always cover the pan to speed up the cooking process and avoid burning. You also have the option to make the vegetables in the oven or on the grill. In both cases, you need to season the vegetables before roasting. Add the cut up vegetables to a bowl, add minced garlic, salt, olive oil and the red pepper flakes, then spread in a single layer. Roast in the oven for about 15 minutes or on the grill for a few minutes each side. I recommend cutting everything lengthwise if you’re using the grill, it would be really painful to turn every single circle of carrot when grilling.
- Okay, now that you have a bowl of delicious roasted vegetables that smell amazing, add the walnuts, a little bit of water and blend using an immersion blender.
- That’s it – you now have a delicious vegetable dip or spread that you can eat any time of day!
Where To Use It
You can use this vegetable dip in bowls like these, wraps like these, as a side dish or as a spread on toast or even on cucumber or other slices for a light savory snack. Use pretty much as you’d use hummus.
Roasted Vegetable Dip Variations
I made several variations of this already, you can find one recipe here and another one here. But it all depends on the vegetables you have available and whether or not you’ll want to use nuts or not.
If you don’t want or can’t have nuts: use sunflower seeds or don’t use any nuts or seeds at all. It will still be delicious.
Other vegetables to experiment with would be sweet potato, pumpkin, broccoli or cauliflower and eggplant. I always like to add one sweet vegetable (here it was the carrots) and definitely don’t skip on the garlic!
Another thing you can try is adding some thinly chopped fresh herbs like parlsey, basil or mint.
How To Store
You can store this healthy dip in an airtight container in the fridge for about 3 days or in the freezer for longer.
You’ll Love This Vegetable Dip
- the perfect blend of sweet and savory
- full of flavor
- easy to make
- 2 carrots
- 1 zucchini
- 1 green pepper
- 1 garlic clove
- 1 tbsp olive oil
- ½ tsp Chili flakes
- ¼ cup walnuts, soaked
- Wash and chop your vegetables in circles or lengthwise - whichever way you prefer. (I recommend lengthwise, if using the grill.)
- Add the olive oil, vegetables, crushed red pepper flakes and garlic to a nonstick pan and roast the vegetables in there until golden brown (takes about 5 minutes). Use a lid to speed up the cooking process. *
- Transfer the vegetables to a bowl, add salt, the walnuts and a tbsp or two of water and blend with an immersion blender until smooth.
- Enjoy immediately or store in an airtight container in the fridge or freezer.
If using the grill or oven for the roasting, season the vegetables before roasting. Add the cut up vegetables to a bowl, add minced garlic, salt, olive oil and the red pepper flakes, then spread in a single layer on the grill or on a baking sheet lined with parchment paper. Roast in the oven for about 15 minutes or on the grill for a few minutes each side. I recommend cutting everything lengthwise if you're using the grill.
Amount Per Serving: Calories: 98Total Fat: 8gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 16mgCarbohydrates: 7gFiber: 2gSugar: 3gProtein: 2g