• 4


  • Prep Time 15'

  • Total Time 20'

  • Easy

  • Gluten-free

Garam masala and sweet green pea canapé recipe

  • 4


  • Prep Time 15'

  • Total Time 20'

  • Easy

  • Gluten-free

Spontaneity is great, I love when it works out that my friends are available to come over mid-week. One is bringing a salad and the other has got dessert covered. I like to whip up something creative because friends make great food critics, they are always honest! I don’t have too much time and want something that is relatively simple. I know they would be super happy with a veggie plate or some crackers, but I feel like doing a little something more!

I love the Erbology Organic Garam Masala Crackers. They have such a unique flavour inspired by Indian cuisine. I have a couple of boxes on hand so I have made my mission to come up with a dip or spread that will accompany the savoury taste. The crackers are also great because they are the right amount of crispy and dense enough to fill me up. They are made with sprouted buckwheat, which gives them plenty of health benefits as well. I love that they are raw, organic and perfect for one of my friends who is intolerant to gluten. They are my go-to snack and I never feel guilty about them.

I’m usually all about fresh food, but I have been traveling and don’t have too much of that on-hand. I turned to my freezer, the only frozen foods you’ll find at my place are frozen bananas and frozen peas. The frozen bananas are great for thickening of smoothies, and frozen peas just seem to be a kitchen staple. I even use a bag of frozen peas as an ice pack from time to time, very versatile! Peas are also great to top off a rice dish or to throw in soups and stews.

I knew I wasn’t going to make a banana dip for my guests, but I thought up something delicious involving the peas. It is very simple, all you need is peas, celeriac and a blender. I always add some salt and pepper to taste and a little garlic. Once you blend a few times, add some nice extra virgin olive oil to make it creamier and then whisk in any green herbs you have handy.

This dip is delicate while the garam masala crackers have a sharp bite – what a great combination! I love finding ways to bring together totally different flavours and textures. It takes a bit of experimenting, but opposites really do attract (at least with food!). I’m telling you, the sweet green pea dip and garam masala crackers are a match made in heaven. What I love the most about this dip is that it’s so simple, yet looks and tastes like I spent a lot more time on it. My girlfriends are going to love this, such a perfect dish for last-minute plans.

You can top the dish with anything, I just went with things I had in my kitchen. I used radishes, cucumber, corn and sun-dried tomatoes. I think even some spices for garnish would be nice! I am all about presentation, a little bit goes a long way.

If I am lucky enough to have leftovers, I will definitely be bringing this to work tomorrow to dip my veggies in. It would also make a great spread for toast or on a sandwich!

The benefits of sprouted buckwheat

I’ve already written about the amazing benefits of buckwheat in some of the previous recipes, but I’d love to recap them here. Many are surprised to hear that buckwheat is a seed. Despite the name, it is not a type of wheat. In fact, it’s naturally gluten-free which may be why you’ll be seeing it in more pantries these days. It tastes great, is highly versatile and has an impressive nutritional profile to match.

Buckwheat is a great way to add bulk and nutrients without subsequent allergens or digestive issues. Sprouting buckwheat makes digestion even easier and unlocks additional nutrients. Due to sprouting, buckwheat ends up with less phytic acid, which is the storage form of phosphorus present in nuts, edible seeds, legumes and grains. Phytic acid can bind minerals in the digestive tract, which can reduce their absorption. It can also slow the digestibility of protein, starch and fat. That’s why eating more sprouted or activated foods is so much better for your stomach (1).

Sprouted buckwheat is a great source of co-enzyme Q10. CoQ10 is a chemical that is naturally produced by our body and is needed by all our cells. I am talking 35-40 trillion living cells! More precisely, CoQ10 lives in the mitochondria, or inside our cell membranes. As we age, the body’s ability to convert this enzyme into ubiquinol, which is its active form, goes down. We need CoQ10 to support our heart health, keep natural energy levels and protect our nervous system. Other good plant-based sources of CoQ10 include broccoli, cauliflower, and pistachio nuts (2).

Buckwheat is an excellent source of magnesium. A 100 gram portion can provide more than half of your recommended daily value (3). Magnesium helps to convert food into energy, reduce inflammation and elevate mood. Looking to boost your magnesium intake? Add pumpkin seeds, almonds, and dark chocolate to your diet. Yes – chocolate can actually be good for you. Choose raw chocolate, ideally with at least 70% cacao content (4,5).

Buckwheat is not the highest of all plant-based protein sources, but you still get 11 to 14 grams for every 100 grams of serving (3). With protein, it is the quality that is important and the amino acids that are present in buckwheat are definitely of high quality. Lysine and arginine are two amino acids in buckwheat that are not commonly found in the plant world. Our body cannot produce these on its own so buckwheat is a great food if you want to cover the full range of essential amino acids (6).

Buckwheat is a good source of fibre, with 10 grams in each 100 gram serving (3). The fibre is concentrated in the husk, a component of dark buckwheat flour that coats the groat. Increasing your fibre intake can help with weight loss and maintaining a healthy weight. A recent study conducted by the Annals of Internal Medicine looked at two groups; those who upped their fibre intake and those who followed the American Heart Association (AHA) recommendations. Results showed weight loss across both groups (7). Even though you may shed more pounds by following AHA recommendations, consuming more vegetables or fruits, whole grains, high-fibre foods, and fish also had positive results. While some of us may find it harder to commit to limiting sugar, carbohydrates, fat, cholesterol, and alcohol consumption, we can all pledge to up our fibre intake.

The husk of buckwheat contains resistant starch. Resistant starch is “resistant” to digestion, instead it passes down to the colon and gets fermented by the local bacteria. These beneficial bacteria produce short-chain fatty acids, such as butyrate. In a study of the digestibility of starch from whole grains, the starch from buckwheat is easier to digest and provides more energy than that of a sweet potato. Studies have also been conducted on the post-meal glucose response after consuming buckwheat. The highest satiety score was found with boiled buckwheat groats, but all buckwheat products scored higher on satisignificantly lower on the after-meal blood glucose tests (8,9,10,11).

Written By: Danielle Bear


(1) Wolfram, Taylor. “Prebiotics and Probiotics Creating a Healthier You.” Eat Right. Academy of Nutrition and Dietetics., 27 Feb. 2018,eatright.org/food/vitamins-and-supplements/nutrient-rich-foods/prebiotics-and-probiotics-creating-a-healthier-you

(2) Garrido-Maraver, J, et al. “Coenzyme q10 Therapy.” Molecular Syndromology., U.S. National Library of Medicine, July 2014, www.ncbi.nlm.nih.gov/pubmed/25126052.

(3) “Daily Value Reference of the Dietary Supplement Label Database (DSLD).” S. National Library of Medicine, National Institutes of Health, www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.

(4) Gröber, Uwe, et al. “Magnesium in Prevention and Therapy.” Nutrients, MDPI, Sept. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4586582/.

(5) Menato, Francesca. “Cacao Powder Benefits | Why It’s Better Than Chocolate.” Women’s Health UK, 29 Mar. 2018, www.womenshealthmag.co.uk/weight-loss/healthy-eating/2736/health-benefits-of-raw-cacao-over-chocolate/.

(6) “L-Lysine.” Amino Acid Studies, aminoacidstudies.org/l-lysine/.

(7) “Weight Loss With Diets Focused on 1 Versus Several Dietary Changes.” Annals of Internal Medicine, American College of Physicians, 17 Feb. 2015, annals.org/aim/fullarticle/2118592/weight-loss-diets-focused-1-versus-several-dietary-changes.

(8) “Buckwheat Health Benefits.” Buckwheat Health Benefits | The Whole Grains Council, wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/buckwheat-health-benefits.

(9) “Study on Digestibility of Starch from Oat,Wheat,Buckwheat and Sweet Potato in Intestinal Tract of Growing Pigs by Feeding Semi-Single Diet. Research on Agricultural Modernization, en.cnki.com.cn/Article_en/CJFDTotal-NXDH200904038.htm.

(10) Skrabanja, Vida, et al. “Nutritional Properties of Starch in Buckwheat Products: Studies in Vitro and in Vivo.” ACS Publications, American Chemical Society, 30 Nov. 2000, pubs.acs.org/.

(11) Skrabanja, Vida, and Ivan Kreft. “Resistant Starch Formation Following Autoclaving of Buckwheat (Fagopyrum Esculentum Moench) Groats. An In Vitro Study.” ACS Publications, 7 Apr. 1998, pubs.acs.org/.


  • 2 ½ cups green peas, frozen
  • 2 cup chopped celeriac
  • ⅓ cup extra virgin olive oil
  • Sea salt to taste
  • Freshly ground pepper to taste
  • 2 tbsp chopped dill or tarragon
  • 3 packs Erbology Organic Garam Masala Crackers
  • 4 radishes
  • 2 cucumbers, peeled
  • 5-10 pieces of sundried tomatoes
  • 1 cup sweet corn (I used some from an open can I had in the fridge)

Here's how you do it

  1. Wash and peel the celeriac, chop in small cubes and place in a pot with boiling water. Add a pinch of salt and let simmer for about 10 mins.
  2. Add in the frozen peas and boil for another 5 mins.
  3. In the meantime, wash and slice your topping and set aside for decorating later!
  4. Strain the veggies and place in a blender. Optionally, add salt and pepper to taste and one small garlic clove.
  5. Blend well, then add the olive oil. Blend again until your dip is nice and creamy.
  6. Scoop out the dip into a serving bowl and whisk in the chopped dill or tarragon. Whisk again and bring to the table.
  7. Make some nice canapés with it and let your friends dig in!


  • Appetisers
  • Buckwheat
  • Dips
  • Energy
  • Fiber
  • Gluten-free
  • Light dishes
  • Party food ideas
  • Snacking
  • Spring recipes
  • Starter
  • Vitamin B

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