Dips and Spreads

Black Bean Pate

2 cups drained black beans
3 Tbs. tomato paste
1 clove garlic
4 ts. Lime juice
3/4 ts. ground cumin
2-3 Tbs. mild green chili peppers
2 scallions, chopped
Mix in blender all but the scallions. Put the mixture in a bowl and stir in the scallions. Chill before serving. This is especially tasty and attractive if topped with diced tomatoes.

Harvest Pate

Makes 4 1/4 cups

1 cup raw sunflower seeds
1 cup freshly cooked lentils or 1 cup canned lentils, drained
1/2 cup grated courgette/zucchini
1/2 cup grated carrot
1/2 cup grated red onion
1/3 cup hulled sesame seeds
1/3 cup extra-virgin olive oil
2 cloves garlic, minced
2 tablespoons naturally brewed soy sauce (shoyu or wheat-free tamari)
1 tablespoon filtered water
1/2 teaspoons dried basil
1/2 teaspoon dried thyme
1/2 teaspoons dried sage
1/8 teaspoon freshly ground nutmeg

Pulse the sunflower seeds in a food processor until well ground.
Add the lentils, courgette, carrot, onion, sesame seeds, oil, garlic, soy sauce, water, basil, thyme, sage, and nutmeg. Process until well combined.
Using a rubber spatula, scrape the pate into a medium mixing bowl.
Cover with plastic wrap and place in the refrigerator. Allow the flavors to marry for at least 1 hour, stir, and serve.

Roasted Vegetable Bean Dip

Beans, Great Northern or Cannelini, 1 can, rinsed
Onions, raw, 1 medium
Yellow, red and/or orange bell peppers, 2 peppers
Garlic, 6 cloves, roasted
Extra Virgin Olive Oil, 3 tbsp

Chop onion and slice peppers. Roast at 350 degrees for 30 minutes or until slightly brown but not burned (it helps to spray the pan and veggies with cooking spray or olive oil). Combine all ingredients in a food processor and process until well blended. Serve with chips, veggies or crackers. Also good as a spread on sandwiches or tortillas/pinwheels.


Serves 4
The easiest and tastiest guilt free hummus in the world!

100 gram tin garbanzo beans (chickpeas), drained and rinsed
1 small onion, diced
teaspoon lemon juice (or to taste)
2 cloves garlic, diced
Freshly ground black pepper

Put everything in a bowl and whizz with a hand mixer. Serve chilled with wholewheat pitta or to really keep the calories down without compromising on taste, serve with celery sticks, julliene carrots and bell peppers.

Tuna Friendly Tuna

This recipe is amazing and the fishies will be happier for it too.
Serve in a salad, sandwich, pitta or baked potato. YUM!
Serves 2

1 Cup Chickpeas (Garbanzos) cooked according to instructions (or a tin of)
Half a Carrot, grated
Half a Spring Onion (Scallion), diced into small bits
2 inch piece of Celery, diced into small chunks
2 medium Gherkins (Dill Pickles)
2-3-4-5 Tablespoons Vegan Mayo (Plamil's is THE BEST)
2 Tablespoons Juice from Gherkin jar
Freshly ground Black Pepper

Mash the Chickpeas with a potato masher - you want this to be lumpy so don't go overboard.
Add the Spring Onion, grated Carrot, Celery and Gherkins, give it a mix.
Add the Mayo, Gherkin juice and Salt and Pepper and Bob's yer uncle!
All these ingredients can be adjusted to taste and to please yourself.
So go play!

Soybean Dip or Spread

This is a very good dip for fresh veggies, chips and toasted pita bread, but it’s especially good as a sandwich filling.
From Vegan Mania
2 cups cooked soy beans
1 onion, chopped
3 cloves of garlic
2 tsp dried parsley
1 tsp dried oregano
1 tbsp soy sauce
1/3 cup vegan mayonnaise
3 tbsp chopped pickle (either dill or sweet)
salt and pepper to taste

Sauté the onion, garlic and parsley in a little olive oil until tender. Mash soy beans in your food processor, add the remaining ingredients, and blend until smooth.

Lentil Pate

1 can (15 1/2 oz.) pinto beans, rinsed and drained
1 cup cooked lentils
1/4 cup chopped onion
2 tablespoons snipped fresh parsley
2 tablespoons dry sherry or lemon juice
2 teaspoons instant vegetarian chicken-flavored bouillon granules
1 clove garlic, minced
1/2 teaspoon pepper

Combine all ingredients in food processor. Process until smooth. Spoon mixture into small crock or serving bowl. Refrigerate pate overnight to blend flavors. Serve as a dip for vegetables, chips or as a spread on crackers.

Vegan Spinach Dip

This is so incredibly rich and delicious. You really should let it sit overnight no matter how tempted you might be to eat it immediately, as it is best when the flavours are allowed to mingle thoroughly. From Vegan Mania
2 bunches fresh spinach, finely chopped
2 cups tofu sour cream (see the Substitutions section of this website or use commercially prepared)
1 cup vegan mayo (see the Substitutions section of this website, or use commercially prepared)
4 cloves minced garlic
1 small can of sliced water chestnuts (optional)
1/4 cup nutritional yeast
1 tbsp dried parsley
1 tsp each onion powder, paprika, celery salt
dash or two of powdered sea kelp
1 large, round loaf of sourdough bread

In your food processor or blender, whiz all ingredients except the spinach, water chestnuts and bread together. Place this mixture in a bowl and stir in the chopped spinach and water chestnuts.. (If you whiz the spinach with everything else you’ll have a very green looking dip…it will still taste good, though!)
Cut a round “cap” out of the sourdough loaf top, and carefully scoop out the bread from the center, tearing into bite-sized pieces. Scoop the dip into the loaf and cover with foil. Place the bread chunks into an air-tight container. Let the dip sit overnight, then serve with the bread chunks and some chopped raw veggie sticks.

Sunflower Pate

From Vegan Mania
1 cup finely ground sunflower seeds
1/2 cup cornmeal
1/2 cup engevita yeast (or other nutritional yeast — not brewers)
3 tsp dried parsley
1 1/2 tsp dried basil
1 tsp dried thyme
1 tsp sea salt
1/2 tsp dried sage
1/4 tsp sea kelp*
1 cup finely grated potato
1 1/3 cups water
1/4 cup extra virgin olive oil
2 tbsp soy sauce
1 tbsp prepared dijon mustard

Mix dry ingredients together in a bowl. Grate the potato and rinse it thoroughly in a fine sieve to remove all the starch (As you are rinsing, some foam will appear — the foam is the starch. Continue rinsing until no foam remains.) Squeeze and drain the grated, rinsed potato until it is very dry. Add the remaining ingredients in the order given, stirring in the potato last. (If you want to make this a layer in lasagna, DO NOT BAKE IT as directed below, but pour directly into your lasagna pan raw.)
Preheat your oven to 375 F. Generously oil a 9? pie plate and pour the pate mixture into it. Place in the oven and immediately turn the heat down to 350 F. Bake 35-45 minutes until well-browned (but still wet-looking in the centre; my oven cooks it in 30-35 minutes, so keep your eye on it).
Let the pate cool for an hour, then chill it thoroughly before serving to let it set completely. It is tastiest served at room temperature, however. This also freezes well — cut it into wedges and wrap in plastic wrap.
*Powdered kelp is a dried seaweed rich in minerals and used as a nutritional supplement. You can find it in your local natural foods store.

Geez Whiz Cheez Spread and Dip

From Vegan Mania
2 cups “raw” cashews, finely ground
1/2 cup chopped sweet red bell pepper
1/2 cup quick cook oats
1/3 cup nutritional yeast
2 tbsp tapioca starch
1 tbsp lemon juice
1 cup water
1 tsp sea salt

Place all ingredients in your food processor or blender, and whiz until smooth. Transfer to a saucepan and bring to a simmer over low heat, whisking constantly, until very thick. Transfer to a clean jar and allow to cool, then cap and keep in your fridge. This makes delicious grilled “cheez”, is great as a dip for veggies, spread on burgers or other sandwiches, and you can thin this out further with more water to serve hot as a cheez sauce or fondue.