Skordalia is a Greek dip that is thick, traditionally made with garlic and a mashed, bulky base.
Here, I’ve used mashed Lima beans instead of the traditional potato and walnut or almond. For quickness and convenience in the kitchen, I often go for the canned beans because they’ve already been cooked, making them easier on the digestion. You can readily find canned beans without preservatives and sugar, being packed in only water and salt. If you have a pressure cooker, then definitely give these little treasures a try. I think you’ll enjoy the buttery taste they add to any dish!
The Lima bean is a power house of nutrition. Not only does it provide ample protein aminos, but it is high in molybdenum, an enzyme that detoxifies sulfites. They are rich in cholesterol-lowering fiber, copper, manganese(an essential enzyme in energy production), and a decent source of folate and iron.
By combining the nutrients of beans and rice, we get a complete protein with all essential amino acids.
Walnuts are a rich source of vitamins and minerals, including a high amount of Omega 3 ALA.
Spinach contains a high amount of vitamins and minerals, including iron and calcium.
I’ve boosted the flavor and creaminess of the rice mash with my personal favorite, avocado! Avocado is my personal super-food. Whenever I eat a ripe avocado, I can feel the positive effects, like I’m gaining a super-power. Avocado is loaded with potassium, more than the banana, and heart-healthy monounsaturated fat.
But what I love most about avocado, is that it helps regulate healthy hormone levels. It contains a high level of folate, which helps get nutrients to the brain and aids in the production of serotonin, dopamine, and norepinephrine – mood, sleep, and appetite regulators.
1 can drained or 10 oz cooked lima beans
1 Tbs extra virgin olive oil
1 Tsp fresh lemon juice, or roughly half a small lemon squeezed
1 Tsp maple syrup, optional
1 garlic clove, chopped fine
Fresh spinach, roughly 5oz in weight (I buy a small tub of Organic baby)
1/2 cup chopped walnuts
1 small yellow onion, diced
1 small red tomato, diced
1 avocado, mashed with salt and pepper to taste
1 cup of dry rice
1 or 2 Tbs harissa spice blend(paprika, caraway, crushed red pepper, cayenne, coriander, cumin, garlic, peppermint, and salt)
*I use 2 Tbs and have a high tolerance for spice. If you have a low tolerance, try it first with 1. You can always add more later.*
salt and pepper
avocado oil for sauteing, optional
Skordalia Recipe for Two:
Mash lima beans, olive oil, lemon juice, syrup, and garlic in a small bowl until you end up with a thick paste. Some bean chunks are just fine. Season to taste with salt and pepper.
Cook the rice as directed. I like to add a dash of iodized salt to my water for boiling the rice. My other go-to salts are sea and pink Himalayan. After the rice is simmering under cover, start the spinach and walnut saute.
Spinach and Walnut Saute:
Add about a Tbs of avocado oil to a deep pan over medium heat. Add diced onion, a couple shakes of salt and pepper(roughly 1/8 tsp of each), and stir when you hear that sizzle for two minutes, stirring about every minute. When the onion begins to get that golden color, add chopped walnuts and harissa spice, and stir. Let that sizzle for two more minutes, stirring about every minute. Add the tomato and spinach, and stir until the spinach begins to wilt. Add a couple shakes of salt and pepper, stirring until the tomato and spinach become wilted. Remove from heat. *Add salt and pepper to your taste.*
When the rice is done, add to the pan if there’s room, or mix into a bowl while it’s hot and steamy, the skordalia and mashed avocado.
How you plate it is up to you! That’s the beauty of creativity. This is your dish. The plate is your canvas. The ingredients are your palette. Enjoy your art and may you live well!