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Low Fodmap Green Parsley Dip

Low Fodmap Italian Green Dip "Bagnetto Verde"

Prep Time : 10 mins
Cook Time : 5 mins
Total Time : 15 mins
Servings: 6
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Bagnetto verde is a delicious Italian green dip. It's primarily made of parsley to which garlic and chili flavours are added. Apart from using this sauce as an accompaniment to meats or cheeses, it's perfect together with crackers or veggie sticks.

Ingredients

  • 100 g flat leave parsley
  • 120 ml garlic oil
  • 1 hardboiled egg yolk
  • 30 ml apple cider vinegar - organic
  • 30 g gluten-free white bread
  • 1 small chili pepper - add more if needed
  • ½-1 tsp salt

Instructions

  • Boil the egg for about 10-12 minutes, transfer into a bowl with ice water, let cool, peel and set the hard egg yolk aside.
  • Whilst the egg is boiling soak the gluten-free white bread in the apple cider vinegar and let sit for a few minutes.
  • Wash the parsley and dry well with a kitchen towel.
  • Add the parsley, hardboiled egg yolk, soaked bread, chili pepper and salt to a food processor (you can also use an immersion blender). 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 an almost 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.
  • The bagnetto verde is best after the flavors have had time to meld together. I recommend refrigerating the dip overnight before serving.

ANJA's TIPS

  1. Parsley: Make sure to use Italian flat leave parsley as I find curly parsley to not be as flavourful.
  2. Dry the parsley well: 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.
  3. How to 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.
  4. How to store: 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.

NUTRITION

Calories: 210kcal | Carbohydrates: 4g | Protein: 2g | Fat: 21g | Saturated Fat: 3g | Cholesterol: 33mg | Sodium: 230mg | Potassium: 116mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1519IU | Vitamin C: 33mg | Calcium: 40mg | Iron: 1mg
Course : Sauces, Dressings, Dips, Seasonings
Cuisine : Italian
Keyword : parsely dip, parsely sauce, bagnetto verde, parsley dip, parsley sauce
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