The Natural Food Chef Guest Blog...Broad Bean and Spinach Dip Recipe

\A few weeks ago, the wonderful The Natural Health Chef came to my home for a food shoot and immediately spotted the rows of broad beans growing happily in the garden Inspired by what was growing right outside the kitchen door, Mary created a beautiful seasonal recipe celebrating one of my favourite spring harvests. Mary is passionate about helping people live healthier, happier lives through nourishing food and holistic wellbeing, and her recipes are all about creating delicious meals that truly make you feel good from the inside out. Here is what the lovely Mary has written for us.........

Broad beans in the UK are at their peak and sweetest in June and July, but can be harvested late May through to August. Fresh broad beans are valued for their high plant protein, fibre, folate and iron content. There is something joyful about preparing freshly grown broad beans, and I always enjoy seeing them tucked away in their luxuriously comfortable pods! The bright green broad bean is hidden further inside another tougher membrane layer, which is trickier to remove. I prefer to blanch the broad beans for a couple of minutes in the membrane as it makes it much easier to remove and reveal the bright green, tender broad bean underneath.  Inside this bean is a plethora of goodness, including:

• Folate — supports red blood cell production and energy metabolism

• Iron — helps oxygen transport and endurance

• Magnesium — supports muscle function and recovery

• Potassium — aids hydration balance and nerve function

• Slow-release carbohydrates — provide steady energy without sharp spikes

• Antioxidants and polyphenols — help reduce inflammation and oxidative stress 

• Fibre - Supports healthy digestion, regular gut function, satiety levels & blood sugar levels

I wanted to create a nutrient dense, protein rich and high fibre savoury snack and so I created a seasonal broad bean and spinach dip with tahini and tamari for a flavour kick and twist. Just 100g of this dip delivers 9g of fibre – which is a third of a woman’s dietary fibre needs and a quarter of a man’s. Fibre is so important for digestion and gut health, and a great pairing for protein rich foods to help you break down and absorb the protein in your body effectively. Most people are under consuming fibre, which keeps you full and releases steady energy and balances blood sugar. 

This recipe can be used as a traditional dip for crackers or crudites, or thinned down to make a dressing. I like to spread the dip on sourdough and then layer with salmon and a poached egg for a high protein and fibre breakfast, brunch or lunch. I hope you enjoy it!

Broad Bean and Spinach Dip Recipe makes around 600g (easily halved)

Ingredients

• 300g shelled broad beans, blanch for 2 minutes to remove the membrane. Only boil further if the broad beans are large and not soft enough to blend.

• 150g frozen chopped spinach (I like the Pack'd frozen organic spinach)

• 70ml extra virgin olive oil

• 45 ml lemon juice

• 2 small cloves garlic or 1 large, minced

• 2 tbsp + 1 tsp tamari

• 2 tbsp + 1 tsp tahini

• 2 tsp water (or more until you get the consistency you want)

• 2 tsp apple cider vinegar

• Optional sea salt (taste first without any salt as tamari varies in how salty it is depending on brand you use. You can add some sea salt in after if it needs more).

Method

• Blend all in a processor or blender until smooth and creamy. Add a little more water if you'd like to make it into a dressing rather than a dip.

• Keep in the fridge in an airtight container for 3 days or freeze for 3 months.