The combination of walnuts and olive oil in this recipe gives you a healthy dose of polyunsaturated and monounsaturated fats, making this a filling, heart-healthy choice.
Muhammara is a traditional Middle Eastern dip made from roasted red peppers, walnuts and olive oil. The flavors are so distinctive it’s just as tasty with a few healthy tweaks. Not too much olive oil, a quick sauté of red bell pepper and a hint of salt give you all the deliciousness with fewer calories.
Red Pepper-Walnut Muhammara With Sweet Potato “Fries”
- 2 pounds (900g) sweet potatoes
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1 large red bell pepper, chopped
- 1/2 cup (58g) walnuts
- 1 tablespoon lemon juice
- 1 teaspoon ground cumin
- 1/4 teaspoon salt
Preheat the oven to 425ºF (220ºC). Place a large rimmed sheet pan on the counter.
Slice the sweet potatoes into 1/2-inch wide slices, then cut those in 1/2-inch wide french fry shapes. Place on the sheet pan and drizzle with 1 teaspoon of olive oil and sprinkle with paprika. Toss to coat.
Roast the sweet potatoes for 15 minutes. Test for doneness piercing a thicker piece with a paring knife. If tender, remove and keep warm or cool on a rack.
In a large saute pan, warm the remaining 2 teaspoons of olive oil over medium-high heat. Add the chopped peppers, and stir until they start to sizzle. Add 2 tablespoons water and cover the pan; reduce heat to medium-low. Cook for 10 minutes, stirring at 5 minutes. Uncover the pan and stir, the peppers should be soft.
Transfer the peppers and any oil left in the pan to a food processor and add the walnuts. Process, scraping down as needed, until smooth. Add the lemon juice, cumin and salt, then process until well-mixed. Transfer to a bowl for dipping.
Serves: 4 | Serving Size: 1/4 cup dip plus 1 cup sweet potatoes
Nutrition (per serving): Calories: 331; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 272mg; Carbohydrate: 50g; Dietary Fiber: 9g; Sugar: 11g; Protein: 6g