Wow, this has become an instant all-time favorite! Sweet & Spicy Roasted Veggies with Garlic Confit Spread is definitely a mouthful (but a delicious one 😂). It was tough to find a name that does justice to such a unique and delicious recipe! Both the roasted veggies and white bean garlic confit spread are nourishing and delicious on their own, but together, they create an absolute explosion of flavor. The best part? It’s super easy, and the oven does most of the work for you, and you can double the dip to meal prep!
As always, the nutrition has not been forgotten. Each bowl delivers 31 g of protein and 24 g of fiber and is rich in vitamins A and C and minerals such as iron (10 mg per bowl) and magnesium. It doesn’t get much better than this!
Why I Love This Recipe
- Protein-Packed: Each serving offers a substantial 31 g of protein, primarily from the yogurt, cannellini beans, and chickpeas, essential for muscle growth and feeling satiated.
- High in Fiber: With 24 g of fiber per serving, this dish aids in digestion and promotes a feeling of fullness. The beans, chickpeas, and veggies like Brussels sprouts are key contributors.
- Rich in vitamins and minerals: Packed with vitamins A, C, iron, and magnesium. Each bowl contains 10 mg of non-heme iron. The high levels of vitamin C and allium from the garlic ensure maximum absorption.
- Flavor Explosion: The combination of za’atar, maple syrup, garlic confit, tangy yogurt, and harissa spices gives a unique taste.
- Versatile Spread: The white bean spread can be used in various other dishes, too. I especially like it as a sandwich spread or a super creamy salad dressing.
- Easy to Prepare: This recipe is very hands-off and easy to make, with the oven doing most of the work for you.
Ingredient Notes
- Chickpeas: These add plant-based protein, fiber, and a hearty texture. Chickpeas are a good source of folate, iron, phosphorus, and magnesium, which contribute to energy levels, bone health, and immune support.
- Cannellini Beans: These white beans add creaminess to the dip and bring a neutral taste that blends well with garlic and yogurt. They are also a good source of protein, fiber, and folate, supporting digestive health and heart function.
- Brussels Sprouts: These mini cabbages are packed with vitamin C, vitamin K, and fiber, which support immunity and bone health. Roasting them enhances their natural sweetness, which complements the dish’s spiciness.
- Carrots: Carrots bring a natural sweetness to balance the spices. They are high in beta-carotene (vitamin A), which supports eye health, immunity, and skin health.
- Harissa: This North African spice blend adds warmth and a hint of heat to the dish. It’s rich in capsaicin, which may support metabolism and circulation and provides an anti-inflammatory boost.
- Za’atar: This Middle Eastern spice blend adds a unique, earthy flavor to the veggies. It’s often made with sumac, thyme, sesame seeds, and other herbs, providing antioxidants and a tangy, aromatic depth. Try Ras El Hanout for a different flavor profile.
How to Make This Recipe (Summary)
Start by preheating your oven to 400°F (200°C). In a small, oven-safe dish, add 1 tbsp of olive oil, the garlic, and the rosemary. Cover and roast in the oven for 15 to 20 minutes until the garlic is golden. Remove from the oven and allow to cool, then discard the rosemary.
Prepare the garlic confit dip by blending the roasted garlic with its oil, cannellini beans, yogurt, lemon juice, and salt until smooth. Chill in the fridge until ready to use—it will thicken as it sits.
Prepare the roasted veggies by mixing olive oil, za’atar, harissa, maple syrup, and salt in a bowl. Add chickpeas, carrots, and Brussels sprouts, tossing until coated. Spread on a baking sheet and roast for 20 to 25 minutes until the chickpeas are slightly crispy.
To serve, spread the garlic confit dip in a bowl, layer with the roasted veggies, and top with a sprinkle of pistachios and parsley. View recipe card below for detailed instructions.
Variations and Tips
- Try roasting different veggies like broccoli, pumpkin, bell peppers, or zucchini for a variation.
- Add a drizzle of tahini to the sauce for an extra layer of flavor.
- Lower-calorie option: Once the garlic is cooked, separate it from the oil and use only the garlic for the dip.
- Higher protein option: replace the chickpeas for edamame, and add 2 tbsp of hemp seeds to the sauce, this will bring the bowls to 37 g of protein each.
- Get the best texture: We recommend using a thick soy yogurt for this one. The texture of the yogurt will affect the texture of the dip. If you’re unsure about your yogurt consistency, I’d recommend starting with 1/2 the quantity required and adding as needed to achieve a smooth but thick dip.
If the dip is too liquid to your liking (this can happen depending on the yogurt consistency used or beans), fear not! All you have to do is leave it in the fridge, and it will thicken. If you can’t wait to eat it, stir in a bit of thick yogurt in the spread (do not blend). - Beans: Although both cooked from dry and canned beans are perfectly healthy to consume, they have slightly different textures, with canned beans being softer and yielding more liquid. If you’re using beans cooked from dry, and not getting a perfectly smooth consistency, I’d recommend adding a few ice cubes to the blender.
- If you like this recipe, you will love our Mediterranean Roasted Potatoes Tzatziki Bowl, High-Protein Mediterranean Beetroot Bowl, or our High-Protein Zucchini Pesto Bowl.
Why You’ll Love This Recipe TLDR
- Deliciously Spiced
- Protein-Packed
- Nutrient-Rich
- Easy to Prepare
Sweet and Spicy Roasted Veggies on a White Bean Spread
Video
Ingredients
White bean/roasted garlic spread
- 6 garlic cloves - peeled
- 1 tbsp (15 ml) olive oil
- 1 rosemary sprig
- 1 cup (170 g) cooked cannellini beans - see notes
- ½ cup (120 ml) thick dairy-free yogurt - I used soy
- 1.5 tbsp (22 ml) lemon juice
- 1 pinch sea salt flakes
Toppings
- 1 tsp (5 ml) olive oil
- 1.5 tsp (4 g) za’atar spices
- 1.5 tsp (8 g) harissa paste
- 1 tsp (5 ml) maple syrup
- 1 pinch sea salt flakes
- 1.5 cups (250 g) cooked chickpeas
- 14 oz (400 g) Brussels sprouts - cut in quarters
- 4 carrots - chopped (approx 7 oz/200 g)
- 2 tbsp (15 g) pistachios - roughly chopped
- 2 tbsp (8 g) fresh parsley - finely chopped
Instructions
- Prepare the garlic confit dip: Preheat your oven to 400°F (200°C).In a small, oven-safe dish, add 1 tbsp of olive oil, the garlic and the rosemary. Cover the dish and roast in the oven for 15 minutes to 20 minutes, until the garlic is slightly golden (it will keep cooking for a little bit when removed from the oven, so no need to over cook it). Allow to cool down slightly, and remove the rosemary.In a small blender, combine the roasted garlic with its oil, cannellini beans, yogurt, lemon juice, and salt. Blend until perfectly smooth. Keep in the fridge until ready to use. The dip will harden and thicken the longer it's left in the fridge.
- Prepare the roasted veggies: In a separate bowl, combine the olive oil, za’atar, harissa, maple syrup and salt. Add the chickpeas, carrots and Brussels sprouts, and toss until they’re well coated. Transfer to a baking sheet and roast in the oven for 20 to 25 minutes, until the chickpeas are slighlty crispy.
- To serve: spread the garlic confit dip in a bowl, layer with the roasted veggies and top with a sprinkle of pistachios and parsley, enjoy!
Notes
It keeps for 5 days in the fridge and trust me, you’ll appreciate the leftovers! I have mine on toast, with crackers, in wraps, as a salad dressing and more—it’s AMAZING!
FAQ
Yes, it’s naturally gluten-free.
Absolutely, feel free to experiment. Broccoli, pumpkin or cauliflower would be delicious in this!
Absolutely, any thick consistency and neutral taste yogurt will work. We chose soy as it has a higher protein content than most dairy-free options. Changing the yogurt will lower the protein content of the dish.
It can be refrigerated for up to 5 days. I highly recommend doubling sauce, trust me, you’ll appreciate the leftovers! I have mine on toast, with crackers, in wraps, and more—it’s AMAZING!
First make sure to rinse and drain your beans well. If the dip is too liquid to your liking (this can happen depending on the yogurt consistency used or beans), fear not! All you have to do is to leave it in the fridge and it will thicken. If you can’t wait to eat it, stir in a bit of thick yogurt in the spread (do not blend).
Substitue the pistachios for pumpkin seeds, for a nutrient rich, nut free option.
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