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Carrot & Pepita Dip

Carrot and Pepita Dip
Serves: 14
Prep: 10 minutes
Cook: 40 minutes
Stack Cup

This simple, delicious and healthy recipe is one the whole family will enjoy. It is versatile as it can be used as a dip with veggies or crackers or a spread on your favourite low FODMAP bread so it’s great for entertaining, snacks, breakfasts or lunch boxes (see tips below for some suggestions). 

 
ingredients

4 extra-large carrots, peeled

660 g 23.3 oz

Olive oil spray

2  2½  tbsp balsamic vinegar

40 g 1.4 oz

½ cup feta cheese, crumbled

68 g 2.4 oz

3 tsp curry powder

6 g 0.2 oz

¼ cup mix of olive oil and garlic-infused olive oil

72 g 2.5 oz

½ cup pepitas (pumpkin seeds) or low FODMAP nuts (e.g. macadamia nuts)

92 g 3.2 oz

½ cup water + more if required

125 g 4.4 oz

Salt and pepper, to season

Method

  1. Top, tail and peel carrots and cut into 1.5cm pieces.

  2. On a baking tray, spray carrots with olive oil, drizzle with balsamic vinegar and toss to ensure the pieces are evenly coated.

  3. Roast at 200°C/392°F for about 30 minutes or until the carrot is soft and caramelised.

  4. Roast the pepitas at 180°C/356°F for about 8 minutes. When cooled blitz them in a food processor until they are a fine meal consistency.

  5. Place all remaining ingredients (except water) into the food processor and blitz until smooth while adding water gradually to achieve a firm and smooth paste. Note, the dip will thicken once it is made.

Hints

  • Sri Lankan roasted curry powder is delicious and not normally spicy. Always check the powder’s ingredients.
  • Instead of carrot, try Japanese (Kabocha) or Kent pumpkin.  
  • Spice it up by adding some chilli, turmeric or cumin and coriander. You can also use these as a substitute for curry powder.
  • Use garlic infused olive oil with care! Some brands are very strong on the garlic flavour and may overpower the taste. 
  • Use apple cider vinegar instead of balsamic if you prefer.
  • You can easily freeze this dip in either snap-lock bags or airtight containers.
  • A small tub of dip is frozen it is great addition to a lunch box!

Serving suggestions include:

  • Low FODMAP vegetable sticks such as cucumber, capsicum, carrot and radishes. - Use the Monash app for more vegetables to be used with this dip.
  • Low FODMAP crackers such as plain rice.
  • Spread on low FODMAP toast and sandwiches or even on crackers as a snack.
  • Pack little tubs for lunch boxes.
  • Sprinkle with dukkah.  

Nutrition Information (per serve)
Energy 449 Kj / 107 cal
Protein 3.20g
Carbohydrates 3.80g
Sugar 3.60g
Total Fat 8.20g
Saturated Fat 1.90g
Fibre 3.10g
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Back to all recipes
monashfodmap.com

Carrot & Pepita Dip

This simple, delicious and healthy recipe is one the whole family will enjoy. It is versatile as it can be used as a dip with veggies or crackers or a spread on your favourite low FODMAP bread so it’s great for entertaining, snacks, breakfasts or lunch boxes (see tips below for some suggestions). 

Serves: 14 Prep: 10 minutes Cook: 40 minutes
Ingredients Metric Imperial
4 extra-large carrots, peeled 660 g 23.30 oz
Olive oil spray
2 tbsp balsamic vinegar 40 g 1.40 oz
½ cup feta cheese, crumbled 68 g 2.40 oz
3 tsp curry powder 6 g 0.20 oz
¼ cup mix of olive oil and garlic-infused olive oil 72 g 2.50 oz
½ cup pepitas (pumpkin seeds) or low FODMAP nuts (e.g. macadamia nuts) 92 g 3.20 oz
½ cup water + more if required 125 g 4.40 oz
Salt and pepper, to season

Method

  1. Top, tail and peel carrots and cut into 1.5cm pieces.

  2. On a baking tray, spray carrots with olive oil, drizzle with balsamic vinegar and toss to ensure the pieces are evenly coated.

  3. Roast at 200°C/392°F for about 30 minutes or until the carrot is soft and caramelised.

  4. Roast the pepitas at 180°C/356°F for about 8 minutes. When cooled blitz them in a food processor until they are a fine meal consistency.

  5. Place all remaining ingredients (except water) into the food processor and blitz until smooth while adding water gradually to achieve a firm and smooth paste. Note, the dip will thicken once it is made.

Hints

  • Sri Lankan roasted curry powder is delicious and not normally spicy. Always check the powder’s ingredients.
  • Instead of carrot, try Japanese (Kabocha) or Kent pumpkin.  
  • Spice it up by adding some chilli, turmeric or cumin and coriander. You can also use these as a substitute for curry powder.
  • Use garlic infused olive oil with care! Some brands are very strong on the garlic flavour and may overpower the taste. 
  • Use apple cider vinegar instead of balsamic if you prefer.
  • You can easily freeze this dip in either snap-lock bags or airtight containers.
  • A small tub of dip is frozen it is great addition to a lunch box!

Serving suggestions include:

  • Low FODMAP vegetable sticks such as cucumber, capsicum, carrot and radishes. - Use the Monash app for more vegetables to be used with this dip.
  • Low FODMAP crackers such as plain rice.
  • Spread on low FODMAP toast and sandwiches or even on crackers as a snack.
  • Pack little tubs for lunch boxes.
  • Sprinkle with dukkah.  

Nutrition Information (per serve)
Energy449 Kj / 107 cal
Protein3.20g
Carbohydrates3.80g
Sugar3.60g
Total Fat8.20g
Saturated Fat1.90g
Fibre3.10g
FODMAP Assistant