Pretty Pulses

Pulses are a good source of vitamin B6, magnesium and tryptophan, which are essential nutrients needed to help boost our serotonin – the happy neurotransmitter! Boost yours with simple and moreish dips, which can be enjoyed any time with oat cakes, carrot sticks or with a salad. Super quick to make, here are a couple of examples which we served up at our Feed Your Happy event in January as a starter.

Roasted Red Pepper, Walnut and Haricot Bean Dip

Ingredients

  • 2 x large roasted red peppers*
  • 2 garlic cloves, peeled
  • 100g toasted shelled walnut halves
  • 400g haricot beans (if using tins ensure you soak them for a couple of hours in fresh water)
  • 125 ml (½ cup) extra-virgin olive oil, plus extra for drizzling
  • Sea salt and freshly ground black pepper
  • 1 tsp of ground cumin
  • Pinch of smoked paprika
  • Pinch of cayenne pepper
  • Pomegranate seeds

Method

  1. Simply blitz all the above ingredients in a food processor until smooth
  2. Place in a serving bowl and drizzle with olive oil and dress with pomegranate seeds

* To roast red peppers simply brush with olive oil and roast in the oven at 180 degrees until the skin starts to blister (about 40 minutes). Remove from the oven and place into a heat proof bowl and cover with cling film for 5 minutes. Remove from the bowl and peel off the skin.

Roast Broccoli, Leek and Haricot Dip

Ingredients

  • 1 x large broccoli with the florets removed
  • 1 x leek cut into slices
  • 1 x tablespoon heat-tolerant oil, such as cold pressed organic rapeseed or avocado
  • 400g haricot beans (if using tins ensure you soak them for a couple of hours in fresh water)
  • 1 tablespoon Dijon mustard
  • 1 tsp of fresh thyme leaves
  • Sea salt and ground back pepper, to taste
  • Zest of 1 lemon
  • 2 tablespoons freshly squeezed lemon juice
  • 3 x tablespoons nutritional yeast
  • 125 ml (½ cup) extra virgin olive oil plus some for drizzling
  • Sea salt to finish, such as Maldon
  • Chopped chives

Method

  1. Preheat the oven to 180 degrees
  2. Line a baking tray with parchment paper
  3. In a bowl mix the olive oil, Dijon, 1 tbs of lemon juice and the zest and season
  4. Add the broccoli florets and the sliced leeks and mix
  5. Place the brocolli and leek on a baking sheet and roast for aourn 20 mins until they start to go golden brown but keep an eye on them to ensure they don’t burn
  6. Once cooked, remove from the oven and plac e in a food proseccor with the hbeans, thyme leaves, nutritional yeast, remaining olive oil and lemon juice and zest and whiz up to a smooth or rough consistency, whichever is your preference
  7. Taste to check the seasoning
  8. Serve with chopped chives or parsley

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