Health info

why is this meal good for me?

This dip is more flexible than an Olympic gymnast, use it just like hummus with your favourite meals and dippers. The creaminess is balanced sumptuously with its strong umami undertones brought by the miso. The majority of the ingredients are whole foods too meaning there’s lots of fibre to go around along with polyphenols and a good deal of protein from the beans and tahini. 

 

We love pairing it with red pepper as this is the most potent source of vitamin c (5) which enhances the absorption of the iron found in the lovely beans (6).  Carrot sticks or wholemeal pitta also work great but we’re sure that you have some even better ideas of how to incorporate this hummus-like hero of a snack into your diet.

 

The cannellini beans used in this delicious dip have your health at heart. A plant-based source of iron, protein and fibre culminating in a snack that leaves you feeling satisfied. The plant-based iron avoids the downsides of heme iron which ‘is associated with an increased risk of cardiovascular disease’ according to rigorous research (1). 

 

The protein promotes that feeling of fullness (2) and the fibre has the capacity to assist in optimising our cholesterol levels (3) whilst feeding our gut microbiota (4). 

 

Making plants the centre of our diets has the capacity to provide numerous benefits to our bods as mentioned above. However, don’t underestimate the powerful changes plant-based eating can have on the environment. A recent study found plant-based eating to be the least damaging to our planet with up to an 84% reduction in greenhouse gas emissions (7). 

 

So if you’re looking for a quick win, win - give this dip a go for the health of yourself and the planet.

 
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Recipe

how do i cook it?

Serves: 4       Time: 10 minutes             Difficulty: easy           Keeps: 4 days

 
Munch
  • ¼ cup tahini

  • Juice from 1 lemon

  • 2 teaspoons ground coriander

  • 2 teaspoons miso paste

  • ¼ cup extra-virgin olive oil

  • 2 garlic clove

  • 1 tin cannellini beans (rinsed and drained)

  • 1 tbsp cold water

 

Method 
  1. Pop that creamy tahini in your food processor with the lemon juice and blend for 30 seconds.

  2. Apart from the beans and water add the other ingredients and blend for another 30 seconds.

  3. Chuck those groovy beans in and blend for 1 minute, adding in tiny amounts of cold water until you get the consistency you love.

  4. Serve with a little paprika and chopped chives, and you’re done.

 

Evidence

where is the science from?
  1. Fang, X., An, P., Wang, H., Wang, X., Shen, X., Li, X., Min, J., Liu, S. and Wang, F., 2015. Dietary intake of heme iron and risk of cardiovascular disease: A dose–response meta-analysis of prospective cohort studies. Nutrition, Metabolism and Cardiovascular Diseases, 25(1), pp.24-35.

  2. Kristensen M, Jensen MG. Dietary fibres in the regulation of appetite and food intake. Importance of viscosity. Appetite. 2011 Feb;56(1):65-70. doi: 10.1016/j.appet.2010.11.147. Epub 2010 Nov 27. PMID: 21115081.

  3. Brown L, Rosner B, Willett WW, Sacks FM. Cholesterol-lowering effects of dietary fiber: a meta-analysis.Am J Clin Nutr. 1999; 69:30–42. doi: 10.1093/ajcn/69.1.30

  4. Desai, M.S., Seekatz, A.M., Koropatkin, N.M., Kamada, N., Hickey, C.A., Wolter, M., Pudlo, N.A., Kitamoto, S., Terrapon, N., Muller, A. and Young, V.B., 2016. A dietary fiber-deprived gut microbiota degrades the colonic mucus barrier and enhances pathogen susceptibility. Cell, 167(5), pp.1339-1353.

  5. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/#en12

  6. Hallberg, L., Brune, M. and Rossander, L., 1989. The role of vitamin C in iron absorption. International journal for vitamin and nutrition research. Supplement= Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Supplement, 30, pp.103-108.

  7. Springmann, M., Wiebe, K., Mason-D'Croz, D., Sulser, T.B., Rayner, M. and Scarborough, P., 2018. Health and nutritional aspects of sustainable diet strategies and their association with

 
Image by Mike Dorner