A delicious walnut dip that is great for parties and a basic recipe to make for everyday use.
It will keep in the refrigerator, covered, for up to 5 days.
Nutrition rundown
- Low calorie condiment at only 33.8 calories per tablespoon, making it nutrient-dense without significantly increasing energy intake
- Rich in healthy unsaturated fats (2.6g per serve) from walnuts, supporting heart health and anti-inflammatory function
- Very low in saturated fat (0.3g) and contains zero cholesterol, making it cardiovascular-friendly
- Extremely low sodium (2.0mg, 0.1% daily value) ideal for blood pressure control
- Provides dietary fibre (0.6g per tablespoon), contributing to gut health and improved digestion
- Contains natural sugars (1.2g) from capsicum with no added sugars
- Provides small but valuable amounts of plant-based protein (0.8g per serve)
- Capsicums are high in Vitamin C, supporting immune function, collagen production and skin health
- Rich in Vitamin A (beta-carotene) from red capsicum, supporting eye health and antioxidant protection
- Walnuts provide omega-3 fatty acids (ALA), linked to improved cardiovascular and brain health
- Garlic contains allicin, known for antimicrobial and cardioprotective properties
- Red chilli contributes capsaicin, which may support metabolism and anti-inflammatory pathways
- Provides minerals including magnesium, potassium, copper and manganese (primarily from walnuts) supporting nerve function, electrolyte balance and antioxidant enzyme activity
- Naturally gluten-free, dairy-free and vegan
| Recipe information |
| Serves: 1 cup |
| Prep time: 20 mins |
| Cooking time: 30 mins |
| Recipe nutrition (per serving) |
| Calories: 33.8 |
| Carbs: 2.2 grams |
| Protein: 0.8 grams |
| Fat: 2.6 grams |
Ingredients
- 2 large roasted red capsicums, cut in half and seeds removed
- 50g walnuts
- 2 cloves garlic, finely chopped
- 1 small red chilli, deseeded and chopped finely
Method
- Place capsicums on an oven tray and roast at 200°C (or 400°F), turning over to roast both sides, for 20 minutes, at which point skins should be blistered and blackened.
- Remove the capsicums from the oven and cover loosely with foil for about 10 minutes.
- When the capsicums are cool enough to handle, remove the blackened skin from the capsicums.
- Cut the capsicums into 5cm strips and mix with the capsicum juices in a bowl.
- Add the capsicum and juices, walnuts, garlic and chilli into a food processor and process until smooth.
- Season to taste with salt.
Nutrition information
| Nutrition Information | Amount | % Daily Value |
|---|---|---|
| Calories | 33.8 | 1.7% |
| Calories from fat | 23.8 | 34.7% |
| Total fat | 2.6 g | 6.7% |
| Saturated fat | 0.3 g | 1.5% |
| Cholesterol | 0 mg | 0% |
| Sodium | 2.0 mg | 0.1% |
| Carbohydrate | 2.2 g | 0.8% |
| Dietary fibre | 0.6 g | 2.1% |
| Sugars | 1.2 g | 0.9% |
| Protein | 0.8 g | 1.6% |
The % daily values are based on a diet of 2000 calories per day
These are approximate values.
