Middle Eastern · snack, side
Muhammara (Syrian Red Pepper and Walnut Dip)
Video by Middle Eats on YouTube · Open on YouTube
- Vegan
Contains: Gluten, Tree nuts, Sesame. Check labels on stock, sauces and spice mixes.
Roasted red peppers and walnuts make a vegan dip rich in vitamin C and plant omega-3, and most of its fat is the unsaturated kind from walnuts and olive oil.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Toast the walnuts in a dry pan over medium heat, stirring, for about 5 minutes until they smell toasty; tip out. Toast the breadcrumbs in the same pan for about 5 minutes until a few shades darker. 3:23
- Put the peppers (stalks trimmed) and a halved onion on a rack over a foil-lined tray and grill (broil) on medium about 8 minutes a side, turning until charred all over and soft. 1:16
- Pile the hot peppers and onion into a bowl, cover tightly with plastic wrap and leave 15 minutes. Peel off the skins and remove cores and seeds (don't rinse them). Weigh 250 g pepper flesh and keep half the onion. 2:19
- Put the walnuts, breadcrumbs, pepper, onion, olive oil, pomegranate molasses, tahini, Aleppo pepper, cumin and salt in a food processor. Blend 1–2 minutes, scraping down the sides, until it looks like a red pesto. 4:06
- Pile into a bowl, swirl a well in the centre with the back of a spoon, drizzle with olive oil and top with chopped walnuts, a pinch of Aleppo pepper and a sprig of mint. 5:33
Tip. Serves about 8 as a dip (our estimate). Eat with flatbread or raw vegetables. For the Lebanese version, stir in 2 tbsp tomato paste and ½ tsp sumac. Keeps 4–5 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 29%
- Protein 7%
- Fat 64%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High53%
0.9 g a serve, mostly from walnuts (80%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin C High46%
41 mg a serve, mostly from roasted red pepper flesh (97%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source11%
1.7 mg a serve, mostly from olive oil (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 Source10%
0.2 mg a serve, mostly from roasted red pepper flesh (53%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Show the other 11
Iron8%
1.4 mg a serve, mostly from fine breadcrumbs (25%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium8%
34 mg a serve, mostly from walnuts (35%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate8%
31 µg a serve, mostly from roasted red pepper flesh (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Selenium7%
4 µg a serve, mostly from fine breadcrumbs (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A6%
56 µg a serve, mostly from roasted red pepper flesh (88%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K6%
6.8 µg a serve, mostly from olive oil (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Potassium5%
210 mg a serve, mostly from roasted red pepper flesh (31%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc5%
0.6 mg a serve, mostly from walnuts (39%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium3%
45 mg a serve, mostly from fine breadcrumbs (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Middle Eats; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.