Sun-dried Tomato and Butter Bean Pate with Vegetable Dippers
The sun-dried tomato packs in the flavour, and the beans add substance and nutrients. A great way to liven up plain vegetable sticks for a snack or lunchbox accompaniment.
Equipment
- Food processor
Ingredients
- 7 sun dried tomatoes
- 1.5 tbsp oil from the sundried tomatoes (or rapeseed oil)
- 0.5 tbsp lemon juice
- 3 tbsp water
- 1 can butter beans (drained and rinsed)
- 1 cucumber (in sticks)
- 1 large carrot (cut into sticks)
- 1 pepper (deseeded and sliced into lengths)
Instructions
- Blend the sun-dried tomatoes, oil, lemon juice, butter beans and water in a food processor.
- Blend until smooth. Add more water if it's too dry, but it does need to be quite thick to not spill out of the sandwich when you bite into it!
- Flavour with salt, pepper and herbs to taste. Try herbs like Thyme and Oregano.
- Load into the sandwich with the cliced cucumber and cress.
Notes
Prep Tips:
If you don't have a food processor you can use a blender or a hand blender. I do find that my blender only really works with liquidy foods though, and you don't want to make this too sloppy.
Health Tips:
The beans and veg give you plenty of carbohydrates and proteins in this lunch. Vegetables and the beans are both full of fibre too, so this will keep you full for a while.
Eco Tips:
Using the sundried tomato oils reduces waste, and oils are particularly tricky to dispose of.
Opt for organic where you can with the veg. Not only is it better for you with higher nutrient content and less chemicals, it also means that the farmland has been managed in a way that is better for the soil and wildlife, improving biodiversity, which is vital for sustainability. Organic carrots also don't need to be peeled, which will save you time in the kitchen!
NUTRITION: Amount and (% RDA)
Calories: 159kcal (8%)Carbohydrates: 21g (7%)Protein: 7g (14%)Fat: 6g (9%)Saturated Fat: 1g (6%)Trans Fat: 1gSodium: 28mg (1%)Potassium: 753mg (22%)Fiber: 7g (29%)Sugar: 7g (8%)Vitamin A: 5061IU (101%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 1mg (5%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 54mg (65%)Vitamin E: 2mg (13%)Vitamin K: 97µg (92%)Calcium: 46mg (5%)Copper: 1mg (50%)Folate: 94µg (24%)Iron: 2mg (11%)Manganese: 1mg (50%)Magnesium: 54mg (14%)Phosphorus: 123mg (12%)Selenium: 3µg (4%)Zinc: 1mg (7%)
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