Great Garden Appetizer

This great appetizer is the perfect chance to savor fresh garden vegetables without the heavy dressing or complicated cooking instructions that some recipes call for. To learn more about phytochemicals and their relation to cancer risk, check out AICR’s comprehensive guide. This recipe is so versatile; if a vegetable isn’t readily available, you can easily substitute in any vegetable in your garden.

Garden Vegetables with Red Pepper Aioli

1 large roasted red bell pepper*
3 garlic cloves
1 can (14oz) cannellini beans, rinsed and drained
1 tsp. sea salt
3 Tbsp. low fat mayonnaise
1 Tbsp. lemon juice
Pinch cayenne pepper
Ground black pepper
8 (1 1/2-inch) potatoes, or 4 (2-inch) potatoes, preferably purple
1 medium zucchini, quartered and cut into 3-inch sticks
1/4 pound string beans, tipped
12 asparagus spears
12 1-inch cauliflower florets

In food processor, whirl red pepper and garlic until finely chopped. Add beans and salt and whirl to a pulpy puree. Add mayonnaise, lemon juice and cayenne and whirl to blend. Season to taste with pepper. Scoop aioli into serving bowl and set aside for 30 minutes to allow flavors to meld or cover and refrigerate for up to 24 hours.

In medium saucepan, cover potatoes with cold water to a depth of 2 inches and cook over medium-high heat until potatoes are tender, 15 to 20 minutes. Drain and set aside.

Set large saucepan of water to boil over high heat. Fill large bowl with ice water. Cook zucchini for 1 1/2 minutes, remove from boiling water using slotted spoon and cool squash in ice water. Drain well. Following the same steps, and in this order, cook string beans for 2 minutes, asparagus for 1 1/2 minutes and cauliflower for 2 minutes.

To serve, arrange vegetables around aioli serving bowl on large platter.

*If possible, roast pepper yourself.

Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down, on oiled baking sheet and roast 20 to 30 minutes, until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.

Makes 4 servings.

Per serving: 200 calories, 5 g total fat ( 0.5 g saturated fat), 32 g carbohydrate,
9 g protein, 8 g dietary fiber, 440 mg sodium.

Note: You can get soy and canola free mayonnaise from Wilderness Family Naturals.

To see more healthy recipes, click HERE.