Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Gut health, Fibre and Folate.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
A creamy, prebiotic-rich dip built on roasted garlic and fibre-packed white beans.
Snack / Lunch · Serves 4 · Ready in 40 min · Rich in Gut health, Fibre, Folate
Ingredients
- 1 whole garlic bulb
- 400g can white (cannellini) beans, drained
- 2 tbsp olive oil
- Juice of 1 lemon
- Pinch of salt
- Carrot, cucumber and celery sticks, to serve
Method
- Preheat oven to 200°C. Drizzle the whole garlic bulb with a little oil, wrap in foil and roast for 30 minutes until soft.
- Squeeze the roasted garlic cloves into a food processor with the white beans, olive oil, lemon juice and salt.
- Blend until smooth, adding a splash of water if needed.
- Serve with vegetable sticks.
Tip: Roasting the garlic mellows its sharpness while keeping its prebiotic fibre intact.
Roughly per serve
- Protein: 7 g
- Folate: 90 µg
- Fibre: 6 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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