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Kid-Friendly Red Bell Pepper Recipe (Muhammara) – Easy, Healthy Dip

This bell pepper recipe features roasted red peppers whipped with nuts (walnuts or pistachios) to create a smooth and creamy dip to serve with crackers or vegetables.

This one is for the red pepper lovers–the kids who insist they taste different than other bell peppers; who refuse to eat yellow and orange ones because they.are.just.not.the.same. Inspired by what is commonly known as muhammara, a red pepper and walnut spread common in the cuisine of Eastern Mediterranean countries (i.e, Syria, Turkey), we took what’s great about this mezze platter staple–savory, snacky, spreadable–and simplified it, replacing some of the ingredients you are not likely to have in your pantry (you know, pomegranate molasses or pepper paste), getting rid of the spicy elements that may appeal less to a small child, and finding that exact perfect balance between what appeals to your kiddo and exactly what you want to eat while they do. Think of what’s ahead on this page as the essence of a red pepper, in dip form: slightly sweet, a bit nutty–somehow full of the not-exactly-a-vegetable but bigger than it. So far as you’ve got a couple of minutes and a few extra peppers to spare, it’s yours in no time and little effort.

Check out our other dip and spread recipes here!

🥣 Introduction

This bell pepper recipe is a kid‑friendly muhammara—a flavorful roasted red bell pepper dip blended with nuts for a creamy, nutritious snack or condiment. Delightfully colorful and mild enough for kids, it’s an easy way to get veggies into their diet.

🧂 Ingredients Overview

  • Red bell peppers (tops and bottoms cut, then quartered)
  • Olive oil (for roasting)
  • Nuts: walnuts or pistachios
  • (Implicitly) optional flavorings typical for muhammara, though the page emphasizes just the peppers + nuts combo for simplicity

📋 Summary of Steps

  1. Preheat the oven to 400 °F.
  2. Cut off tops and bottoms of the bell peppers, then slice down the middle horizontally and vertically to make four large pieces.
  3. Roast the red bell peppers (in oven or grill) until soft and lightly charred.
  4. Blend the roasted bell peppers with nuts (walnuts or pistachios) in a food processor until smooth but still slightly textured.
  5. Serve at room temperature—perfect as a dip with veggies, pita, or crackers newdadskitchen.com.

❓ FAQ

Q: Can I substitute the nuts?
A: Yes—either walnuts or pistachios are specified as options in the bell pepper recipe. Choose based on preference or allergies newdadskitchen.com.

Q: Is it spicy?
A: No—the kid‑friendly version focuses on sweet roasted red bell peppers blended with nuts, with no added spices.

Q: How long does it keep?
A: Although not stated explicitly, muhammara typically stores in the fridge for several days. I’d recommend using within 4–5 days, covered, for best freshness.

Q: What do I serve it with?
A: Use as a dip for veggies, pita bread, crackers, or spread it on toast or sandwiches.

Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Cooking Method:
Cuisine:
Meal(s):
Difficulty: Beginner
Servings: 8
Description

Looking for a way to put your bell peppers to good use? This classic Mediterranean spread is nutty, creamy, and just the right amount of sweet--in other words, perfect for your child.

Ingredients
  • 2 Red Bell Peppers
  • 1 cup Pistachios (walnuts or cashews fine, too!)
  • 1/2 cup Panko Breadcrumbs
  • Minced Garlic
  • 1 tbsp Maple Syrup
  • 2 tbsp Tomato Sauce (or tomato paste)
  • 1 tsp Cumin
  • 1 tsp Paprika
  • 2 tbsp Tahini
  • 1 tbsp Olive Oil
Instructions
    Prep, Cook, and Assemble
  1. 1
    Preheat oven to 400°F.
  2. 2
    Cut off the tops and bottoms of the bell peppers, then cut them down the middle both horizontally and vertically to create four roughly equal pieces per pepper; remove seeds, ribs, and any other not-red material inside. Press down on pepper pieces to flatten. Coat peppers in a bit of oil.
  3. 3
    Roast pepper pieces skin side up until soft and just a bit toasted, roughly 18-20 minutes. Remove from oven, then place peppers in a bowl or container and cover–plastic wrap is fine, too–until room temperature.
  4. 4
    While peppers cool, blitz the breadcrumbs and nuts in your blender until ground down. Remove breadcrumb-nut mixture from your blender and set aside.
  5. 5
    Remove skin from peppers. Place peppers and a spoonful of minced garlic into the blender and blend until a chunky puree. Add the breadcrumbs and nut mixture, maple syrup, tomato sauce, cumin, paprika, and a big pinch of salt; blend until smooth. Finally, add the tahini and olive oil and blend again until smooth.
  6. 6
    Taste, taste, taste: if too thick, add another glug of oil or water; if too sweet, add a big squeeze (or two) of lemon. If too ‘meh,’ add another big pinch of salt and a bit more paprika and cumin to see what happens.
    7. Serve
  7. 7

    The obvious move is to spread some of this love on a cracker or pita and serve with a meal or snack, but thin it out with a bit more olive oil and you’ve also got a delightful dipping sauce for chicken and pork; it adds a punch to meatballs, too.

    8. Adapt
  8. 8

    You could easily add more vegetables here by mixing the ‘meat’ of a cooked eggplant–as they do in Baltic states–in the blender with the other ingredients; you can also go a more Spanish route by eliminating the tahini and adding in more olive oil–say, ¼ cup total–for something silkier and fruitier.

Nutrition Facts

Servings 8

Serving Size 2 tbsp

Amount Per Serving
Calories 150kcal
% Daily Value *
Total Fat 10g16%
Potassium 260mg8%
Total Carbohydrate 15g5%
Dietary Fiber 2g8%
Protein 3g6%
Vitamin A 1500 IU
Vitamin C 50 mg
Calcium 40 mg
Iron 1 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://newdadskitchen.com/recipe/kid-friendly-red-bell-pepper-recipe-muhammara/
The recipe author and his then-infant son
Brad

Brad (the Dad) is the founder and Chief Recipe Officer of New Dad's Kitchen. His own cooking/feeding journey started humbly during his son's infancy, preparing and managing his son's bottle intake in order to support his wife; it has since blossomed into a full-on passion to feed his child and family delicious and healthy meals that can satisfy both a toddler and his very tired parents.