Low Fodmap Italian Green Dip "Bagnetto Verde" (gluten-free, fructose-friendly)

Bagnetto verde is a delicious Italian green dip. It's traditional to the Piemontese region and is usually paired with grilled meats, mixed boiled meats, tomini (fresh cheeses) and anchovies. In the Piemontese dialect, it is called "bagnet verd" which translated means nothing else than green sauce. Apart from using this sauce as an accompaniment to meats or cheeses, it's my favourite go-to dip with my afternoon snack of crackers or veggie sticks.

The name of this dip comes from the green color of the parsley which is the main ingredient. But don't worry if you are not a fan of parsley. Even if it's the main ingredient, it's not an overpowering taste as the parsley is combined with garlic and chili flavours. It's an absolute flavour bomb that provides everything from meats to cheeses and crackers or veggies with sass.

Bagnetto Verde Ingredients

This delicious green dip only takes a few ingredients and about 10-15 minutes of your time. Here is what you'll need:

• Italian flat leave parsley: You'll need about 100g of flat leave parsley. Make sure to get Italian flat leave parsley as I find curly parsley to not be as flavourful.
• Garlic oil: The original Piemontese recipe calls for a good amount of garlic. Since garlic is super high in fructans it doesn't qualify as low FODMAP. Here comes garlic oil to the rescue. Happily enough this recipe also calls for quite a bit of oil and we'll just substitute it with garlic oil in order to get the garlic flavour in this dip.
• Chili peppers: One of the secret flavours of this dip is the slight heat from the chili pepper. How much chili you want to use is up to you. I always start out with a little and adjust as I go. You can use dried chili flakes but I prefer to use fresh chili peppers.
• Egg yolk of a hard-boiled egg: This helps create a smooth consistency and binds everything together.
• Gluten-free bread soaked in apple cider vinegar: The apple cider vinegar counters the prominent flavour of the parsley and adds just a little tang. The bread helps create a smooth consistency.
• Salt: 1/4 teaspoon to season it up.

• 

• 

How to make the best Italian green dip

Boil one egg: Hard boil one egg, let cool, peel and set aside the hard egg yolk.

Soak bread: Soak about 30g of gluten-free white bread in 30ml of apple cider vinegar and let sit for a few minutes.

Prepare parsley: Wash the parsley and dry it well with a kitchen towel. The parsley should be totally dry before you combine all the ingredients in a food processor. If it is not, you will end up with a watery soggy mess.

Combine: Add the parsley, the egg yolk, the soaked bread, chili pepper and salt to a food processor (you can also use an immersion blender). Also add half of the garlic oil.
Start blending everything together. Scrape down the sides frequently and keep adding the oil until you end up with a smooth but not liquid texture. For me, the dip is perfect when it still has a little texture and has the firmness of humus.
Adjust salt and chili pepper if needed but be aware that as the dip rests, the garlic and chili flavour will keep developing so don't overdo it.

Rest: The bagnetto verde is best after the flavors have had time to meld together. I recommend refrigerating the dip overnight before serving.

Serve: You can serve this dip together with my seed crackers or veggie sticks for a quick but flavourful snack. It also goes well together with macro bowls, boiled meats, fresh cheeses or anchovies. In fact, anchovies that have been soaked in bagnetto verde for at least 24 hours are a famous Piemontese appetizer and it's naturally low FODMAP.

How to store bagnetto verde

Bagnetto verde is best stored in a glass container and kept in the fridge. It keeps well for about 5 days or more when air-sealed with oil. In order to do so, make sure that there are no air bubbles in the dip and then cover the top with olive oil until everything is just submerged. Whenever you use some of the dip always make sure to recover it with the olive oil.