Dukkah – The trendy Egyptian spread that needs to be on your menu!
Disclosure: This post is part of a sponsored recipe contest with The Recipe ReDux and California Walnuts. I was sent samples of the product to use in recipe creation and am eligible to win prizes associated with the contest. I was not compensated for my time.
Dukkah- a native Middle Eastern spread made of a combination of ground nuts, seeds and spices, typically served with oil and bread.
Alright, now that we’ve defined what Dukkah is, it’s time we talk about just WHY this Egyptian staple needs to make an appearance on your menu, stat!
As you can tell from the picture above, this Dukkah is a little different than the one you may have tried at a restaurant. Why? Well, I’ve decided to pump up the nutrition by incorporating the wonderful walnut into the mix rather than the hazelnut found in conventional recipes.
Walnuts are not only a great source at 2.5 grams of omega-3 alpha linolenic essential fatty acids (those stellar nutrients that help keep your ticker strong and cardiovascular profile #onpoint), but also pack in 4 grams of protein and 2 grams of fiber per 1 oz serving. Plus, walnuts are such a versatile ingredient and pair wonderfully with many different foods and flavor profiles. For instance, walnuts are great to incorporate into a morning breakfast muffin, taste phenomenal toasted on top of a summer salad and are drop dead drool worthy when paired in savory dishes like this Dukkah with Italian Herbs over Polenta Fries!
Though some fear the calorie content of the walnut, I am telling you straight from the horse’s mouth (why I am a horse, I’m not sure- potential Lizism here) that they are NUTRIENT DENSE powerhouses! Yes, change your thinking and remind yourself it’s not the calorie value you should be focusing on, but the nutrient density. Simply put, how much “bang” (nutrients) do you get for your “buck” (intake).
Let’s take these Polenta Fries here covered in a nice layer of red bean marinara sauce and doused with a hefty portion of the Dukkah.
Sure, calorie wise they may rack in per serving at the same value as say a medium French fry with ranch dressing, but nutrient wise, there is no comparison! These Dukkah Polenta Fries have minimal saturated fat, nearly 10 plus grams of fiber and are considered a complete protein source. Bonus- the lycopene from the marinara helps contribute antioxidants to your diet too!
Though I highly recommend the Dukkah paired with the polenta, you can certainly use the Dukkah on a pasta dish, over rice or even mixed with a hummus paired with pita bread; the possibilities are endless!
Dukkah with Italian Herbs over Polenta Fries
Ingredients
- Dukkah
- 1 cup whole walnuts
- 1/4 cup toasted sesame seeds
- 1 teaspoon garlic powder
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon red pepper flakes
- 1/4 teaspoon sea salt
- Red Bean Marinara Sauce
- 2 14.5 oz can diced tomatoes no salt added
- 1 cup cooked red beans
- 1 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Polenta Fries
- 1 18- oz tube polenta
- 2 tablespoons olive oil
- *salt to taste
- Chopped Basil to garnish
Instructions
- Preheat oven to 350*F and place 1 cup walnuts on baking sheet.
- Bake for 8-10 minutes. Remove and let cool 5 minutes.
- In a food processor, combine walnuts, toasted sesame seeds and spices. Pulse for 1-2 minutes until coarse consistency is achieved. Do not over pulse to create a butter! Set mixture aside in an airtight container.
- In the food processor, add diced tomatoes, red beans, garlic powder, basil and oregano. Pulse until smooth, silky consistency is achieved. Set aside in a microwave safe bowl.
- Slice precooked polenta into desired shapes. I chose the fries, but you can easily keep circles as well.
- Heat the olive oil in a skillet over medium high heat. Place the polenta in the oil and cook for 1-2 minutes per side.
- Meanwhile, heat the marinara sauce in the microwave for 60-90 seconds, or until warm.
- Once polenta is crisp, remove from skillet and assemble dish.
- Place 3 oz polenta, 1/2 cup of marinara sauce and 1/4 cup of Dukkah on a plate. Garnish with chopped basil. Enjoy!
Nutrition Per Serving
Interested in learning other ways to cook with walnuts? Check out the other Recipe ReDux links below!
Rachel @ Delicious Balance says
This looks amazing! I’ve never heard of Dukkah but will have to add it to the list! I love your comment about comparing them to French fries with ranch…SO TRUE!
Elizabeth Shaw says
Thanks Rachel! It was new to me too, but so glad I branched out!
Cindy Kerschner says
I love polenta and I love walnuts so this is a win, win!
Elizabeth Shaw says
Thanks Cindy! Glad we are on the same page!
Courtney says
I love dukkah– and such a great idea to use walnuts to make it!
Elizabeth Shaw says
Aw thanks Courtney!
Rebecca @ Strength and Sunshine says
Such a fun way to serve up polenta fries! Dukkah is always a lovely topping!
Sonali- The Foodie Physician says
YUM! This is such an awesome way to use those walnuts! And your photos…just gorgeous! Good luck in the contest Liz 🙂
Elizabeth Shaw says
Thanks Sonali! I try every shoot to make them look like the photos you and EA take 🙂
Adrian Ferreira says
Yummy! I do not even know how to cook, and you have me wanting to step into the kitchen. Thank you for the details friend. I will have to give one of these a shot. I will have to confess that mine will probably not look as great as yours on the first shot.
Elizabeth Shaw says
I love this! And miss you! HOpe you got your prize 🙂
Deanna Segrave-Daly says
Oooh – I have to try this! I bought dukkah on a whim at Trader Joes last year and have yet to use it!
Elizabeth Shaw says
Let me know if you do! It’s delicious! So unique but simple, too!