About this recipe
Images are illustrative; follow the written ingredients and food-safety instructions.
These recipes have not been kitchen-tested; cooking times can vary with equipment and ingredients. They offer ways to enjoy extra-virgin olive oil with vegetables, beans, grains, fish and fruit.
Oleocanthal is a naturally occurring compound in virgin olive oil. Laboratory findings are interesting, but they do not establish that a particular meal treats inflammation or prevents disease. Its amount varies between oils and cannot be measured by tasting a recipe. Enjoy the oil as food, not as a replacement for medical treatment. Read The Oleocanthal Molecule: Extra Virgin Olive Oil as Nature’s Daily Anti-Inflammatory Shield and the scientific review of oleocanthal for context.
Choose an extra-virgin olive oil you like. A peppery finish can be pleasant, but it does not tell you the exact oleocanthal content. Keep the bottle closed in a cool, dark cupboard, away from the stove. Several recipes add a little oil at the end for its fresh flavor; extra-virgin olive oil is also suitable for ordinary cooking. See the related MemContinuity publication.
Measurements: 1 tablespoon = 15 mL; 1 teaspoon = 5 mL. Cup measures are approximate US cups. Salt and pepper may be adjusted to taste. Wash produce before use.
Recipe
Cumin and lemon give this smooth dip a bright, savory flavor. Serve it with bread or vegetables cut in a way that suits the people eating.
Makes: About 600 mL (2½ cups), approximately 6 snack portions | Prep: 15 minutes | Cook: 30–35 minutes
Ingredients
- 450 g (1 lb) carrots, scrubbed and cut into 2.5 cm (1-inch) pieces
- 3 tablespoons (45 mL) extra-virgin olive oil, divided
- ½ teaspoon ground cumin
- 1 can cannellini beans, 400 g (14–15 oz), drained and rinsed
- 2 tablespoons tahini
- 2 tablespoons lemon juice
- 1 small garlic clove, chopped
- 2–4 tablespoons cold water
- 1 tablespoon chopped parsley
- Salt and black pepper, to taste
- Pita, crackers or sliced vegetables, to serve
Instructions
- Heat the oven to 220°C / 425°F. Toss the carrots with 1 tablespoon of the oil and the cumin. Spread on a baking tray and roast for 30–35 minutes, turning once, until very tender.
- Let the carrots cool for 5 minutes. Put them in a food processor with the beans, tahini, lemon juice, garlic and remaining 2 tablespoons of oil.
- Blend until smooth, adding water a tablespoon at a time to reach a spoonable consistency. Season to taste.
- Spoon into a bowl and scatter the parsley on top. Serve with your choice of pita, crackers or vegetables.
Kitchen note: Tahini contains sesame; pita and many crackers contain wheat. For a sesame-free dip, omit the tahini and add a little extra water if needed. Refrigerate leftovers promptly.
Storage and food safety
Refrigerate perishable foods within 2 hours, or within 1 hour if the surrounding temperature is above 32°C / 90°F. Store refrigerated leftovers at 4°C / 40°F or below, use most cooked leftovers within 3–4 days, and reheat cooked leftovers to 74°C / 165°F. See the USDA Food Safety and Inspection Service’s Leftovers and Food Safety guidance.
Food allergies and texture needs differ. Check packaged ingredients and adapt or omit toppings to suit the people eating. If someone has a swallowing difficulty, follow their clinician’s or speech-language professional’s individual guidance rather than assuming a recipe is safe for them.
