Chargrilled Courgettes with Creamy Butterbean Dip (Vegan High-Protein)
These Chargrilled Courgettes with Creamy Butterbean Dip are packed with flavour, texture and bite and they look beautiful to serve up. They make a great starter or main with some grains and they are fully plant-based and high in protein.
Nothing beats a plate of vegetables and beans, and there are so many ways to enjoy the two together. Rather than a creamy blended bean bowl, this recipe makes the most of fresh vegetables chargrilled until tender and the best creamiest slightly “cheesy” butterbean puree as a dip. The result is a spoon-able meal that is great mopped up with crackers or bread or enjoyed with wholegrains like quinoa or buckwheat.
Why will I love this recipe?
This recipe is delicious:
- Fresh, vibrant, crunchy and smooth
- Made with wholesome ingredients
- Naturally high in fibre, protein, different vitamins and minerals
- Packed with flavour
- Light and refreshing
- Sprinkled with a sun-dried tomato nutty crumb
- Great as a side, starter or snack
- Ideal for a main meal with grains or bread
- Easy and quick to make
- Affordable, accessible and amazing
- Naturally vegan, gluten-free, nut-free and dairy-free
- Made with good-for-you ingredients
If you already love the sound of this dish then skip ahead to the recipe card below. Or, first let’s discuss the recipe in more detail.
What ingredients do I need?
The ingredients are listed by weight in the recipe card below and you can see my favourites in the “shop the recipe” section.
For the courgettes:
- Courgette: aka zucchini. Or, you can try this with aubergine if you run out!
- Tajin chilli lime seasoning: or similar for the fresh, zingy and slightly spicy flavour.
- Oive oil: for chargrilling.
For the butterbeans:
- Butterbeans: I use the Bold Bean Co butterbeans as they are really plump, sozt and juicy and so they blend up really well. You can also try this recipe with chickpeas or cannellini beans.
- Vegan cream cheese: this makes the dip really creamy and smooth without being cheesy. You can also use thick Greek-style unsweetened coconut yoghurt, too.
- Lemon: for zing I like to use the juice and zest of a lemon.
- Garlic: for richness and depth of flavour.
- Tahini: to make the dip smooth, creamy and “nutty” without the nuts. Make sure it’s runny and smooth for the best texture.
- Chopped herbs: mint, coriander, parsley or basil will all work really well flavour-wise.
As for the sprinkle:
- Cherry tomatoes: for freshness, juiciness and a pop of colour.
- Sun-dried tomatoes: for the rich umami flavour, I love adding these. I use the ones in oil so no need to re-hydrate them.
- Spring onion: or use a small red or white onion, or shallots.
- Pecans: I love the nuttiness of this sprinkle and you can also try walnuts, hazelnuts or almonds. Keep this nut-free by using sunflower or pumpkin seeds.
And to serve I like to add some vegan geta cheese, pomegranate and then serve alongside your favourite breads, crackers or wholegrains.
Is this gluten-free and nut-free?
This is naturally gluten-free, as long as the grains or bread you serve this with are also gluten-free. Keep this nut-free by swapping the pecans in the sprinkle for sunflower or pumpkin seeds.
How do I make this?
These vegetables are easy to make in a few steps:
- Slice and score the courgette: this allows more flavour to absorb and creates the best texture.
- Rub with olive oil and sprinkle with seasoning: and heat up a pan.
- Add the courgettes into the pan: and allow to char.
- Transfer the skillet to the oven: to cook the courgettes in the middle.
- Blend up all of the butterbean dip ingredients: until smooth.
- Chop up all of the sprinkle ingredients: and stir together.
- To plate up spread the dip over the plate: either one large one or smaller serving plates.
- Top with the courgettes and the sprinkle: and add some vegan feta cheese and pomegranate, if you like.
- Enjoy with breads, crackers or wholegrains: and allow to cool before storing.
How long will it last?
The components are best kept separately, in sealed containers for 2-3 days.
What else can I make?
If you are looking for more ideas:
- Taco Bowl Salad with Whipped Tahini
- Roasted Squash and Tofu Salad with Tahini
- Roast Courgette Tomato and Lentil Pasta Salad
- Grilled Tomato and Corn Pasta Salad
- Harissa Tofu Tabbouleh Salad Jars
Chargrilled Courgettes with Creamy Butterbean Dip (Vegan High-Protein)
These Chargrilled Courgettes with Creamy Butterbean Dip are packed with flavour, texture and bite and they look beautiful to serve up. They make a great starter or main with some grains and they are fully plant-based and high in protein.
Ingredients
For the Courgettes:
- 2 large courgettes
- ½ tsp tajin chilli-lime seasoning
- 1-2 tbsp olive oil
- Salt
For the Creamy Butterbean Dip:
- 200g butterbeans with 40g butterbean water
- 60g vegan cream cheese
- ½ lemon, juice and zest (1 tbsp juice)
- 2 roasted garlic cloves (or 1 raw clove)
- 2 tbsp runny, smooth tahini
- 1 tbsp freshly chopped herbs e.g. mint, coriander, parsley or basil
For the Sprinkle:
- 60g cherry tomatoes, in ¼
- 40g sun-dried tomatoes, chopped small
- 1 spring onion, chopped small
- 30g pecans, chopped small
To serve:
- 2-4 tbsp vegan feta cheese, crumbled
- 40g pomegranate
- Wholegrains, bread and crackers
Instructions
- Prepare the courgettes: trim the courgettes and score the flesh in a criss-cross pattern with a sharp knife. Now run with the tajin and some salt before chopping at angles into 4 pieces. Repeat with all the courgettes.
- Preheat the oven to 160Fan/180ºC and heat a large oven-safe skillet on the hob with some olive oil. Once hot, place the courgettes face-down into the oil (work in batches, if needed) and fry off for 5 minutes, or until charred and flip over the cook underneath.
- Transfer the skillet to the oven for 5 minutes.
- Meanwhile make the dip: add all of the ingredients apart from the herbs into a blender and process until creamy and smooth. Adjust the seasoning to taste and stir in the herbs. Keep in the fridge until needed, or in a sealed container for 2-3 days.
- Make the sprinkle: stir together all the ingredients in a small bowl.
- To serve: spread the creamy dip between plates, topping with the courgettes and topping with the pecan-tomato sprinkle. Add on the feta cheese and pomegranate and enjoy. Enjoy the courgettes as they are or with your favourite bread or wholegrains to make it a meal.
- Once plated up, best enjoyed straight away or keep all the components separately in sealed containers in the fridge for 2-3 days.
Notes
If you don’t have an oven-safe skillet, fry the courgettes in a regular frying pan and transfer to an oven-proof tray or baking dish to bake in the oven.
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Stay in touch
I look forward to hearing what you think of these Chargrilled Courgettes with Creamy Butterbean Dip so please let me know in the comments below and leave a star review above. If you do make this, I’d love to see so please tag me, I’m @nourishing.amy on Instagram and use the hashtag #nourishingamy. I’m also on Twitter, Facebook and Pinterest – please say hello!
With courgette butterbean love x
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