Middle Eastern Red Pepper-Walnut Dip

walnut dip
Patsy Catsos, MS, RDN, LD

Nutrition Highlights (per serving)

Calories 134
Fat 12g
Carbs 6g
Protein 2g
View All
Total Time 30 min
Prep 20 min, Cook 10 min
Servings 8 (2 1/2 T each)

This low-FODMAP version of a popular dip, called muhammara, is made with homemade garlic-infused oil to bring out a pronounced garlic flavor while keeping FODMAPs to a minimum. This versatile dip is great with crackers or low-FODMAP veggies; it tastes amazing as a sandwich spread, tucked into omelets, or tossed with pasta. In fact, there aren’t too many places where its flavor doesn’t shine.

Ingredients

  • 2 ounces walnut halves
  • 3 large cloves fresh garlic, cut into large pieces
  • 1/4 cup plus 1 teaspoon olive oil
  • 1 large jarred, roasted red pepper (about 5 ounces)
  • ½ cup thinly sliced scallion greens
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • ½ teaspoon crushed red pepper flakes
  • ¼ teaspoon salt
  • 2 tablespoons balsamic vinegar
  • ½ teaspoon sugar
  • ¼ cup finely textured low-FODMAP bread crumbs

Preparation

  1. Preheat oven to 350F. Place walnuts on a baking sheet. Toast until they darken slightly, about 10 minutes, stirring once or twice. Remove from the heat and set aside.
  2. While the nuts are toasting, in a small skillet combine garlic and oil on medium high heat. Cook until the oil bubbles. Reduce heat to maintain a gentle simmer and cook garlic just until it begins to turn yellow, 5 to 7 minutes. Do not brown garlic.
  1. Remove from heat and let sit for 5 minutes. Remove garlic pieces with a spoon and discard garlic. About 4 tablespoons of garlic infused oil will remain.
  2. In a food processor or blender, combine bell pepper, scallions, cumin, smoked paprika, red pepper flakes, salt, balsamic vinegar, sugar, toasted walnuts, and garlic infused olive oil. Puree 45 to 60 seconds to form a coarse paste, scraping the sides and bottom of the bowl once or twice.
  3. Add breadcrumbs and stir in or pulse until the texture is similar to pesto. If mixture is loose or watery, add 1 to 2 tablespoons additional breadcrumbs and pulse. Mixture will thicken upon standing. Serve immediately, or store in the refrigerator, tightly covered, for up to 4 days.

Ingredient Variations and Substitutions

Instead of using the oven, nuts can be toasted in a heavy skillet over medium heat on the stovetop. Stir nuts 3 to 5 minutes, until they are golden brown.

Watch closely, as nuts burn easily.

Replace homemade garlic infused oil with ¼ cup commercially prepared garlic oil.

Garnish with additional chopped walnuts and olive oil if desired.

To make this recipe gluten-free, use gluten-free, low-FODMAP bread crumbs.

Cooking and Serving Tips

You can use the technique in this recipe to make garlic-infused oil for use in other recipes as well.

Homemade garlic-infused oil must be used or frozen within four days to avoid the risk of food-borne illness.

Commercially made gluten-free breadcrumbs can be used if they don't contain onion or garlic. Or, make your own. Tear 2 slices of low-FODMAP gluten-free bread or sourdough bread (which is low-FODMAP because of the fermentation process it goes through) into 1-inch pieces. Place on the baking sheet with the nuts. Toast until golden brown on the bottom, 4 to 5 minutes. Turn pieces over and toast until golden on the other side, 4 to 5 minutes more. Cool in the freezer for 5 minutes and pulse in a food processor or blender to make crumbs. Pour off and set aside. No need to clean the processor bowl in between making breadcrumbs and dip.

Nutrition Facts
Servings: 8 (2 1/2 T each)
Amount per serving  
Calories 134
% Daily Value*
Total Fat 12g 15%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 136mg 6%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Total Sugars 2g  
Includes 1g Added Sugars 2%
Protein 2g  
Vitamin D 0mcg 0%
Calcium 18mg 1%
Iron 1mg 6%
Potassium 64mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading