Recipe from Garden Fresh Foodie
Editor’s note: This plant-based recipe is one to love. Creamy dips are a party favorite, but most dips aren’t too healthy. Serve this White Bean and Artichoke Dip with a selection of sliced veggies or tortilla chips. Enjoy.
Healthy Spinach Artichoke Dip
Prep Time: 3 minutes
Cook Time: 40 minutes
Number of servings: 12
Per Serving 127 calories
Fat 5 g
Carbs 16 g
Protein 6 g
Ingredients
- ¾ cup of cannellini beans, if using canned-drain and rinse, save the remaining to add into a soup, top a salad, or add to a sauce (you can also double this recipe)
- 2 cloves of garlic
- ¼-1/2 tsp salt (start with less)
- ½ tsp ground mustard
- 3 tbsp fresh lemon juice
- 3 tbsp nutritional yeast
- 2 cups artichoke hearts (I used canned, rinsed and drained, but you can use frozen)
- 2 cups packed spinach leaves
- ¾ cup non-dairy milk, I used unsweetened vanilla almond
- freshly ground pepper to taste
Instructions
- Preheat oven to 375 degrees
- Place all ingredients into a blender, season with black pepper to taste. If desiring more chunk, don't blend completely, add enough "milk" to create desired thickness of dip.
- Pour into a small shallow baking dish (no need for greasing) and bake for about 30-40 minutes, until top has browned slightly. Can be made ahead of time and re-warmed as well. Don't cook fully if doing this, so you don't dry it out.
- Serve with fresh veggies, tortilla chips, or as a meal on top of a sweet potato!
Notes
Nutritional Benefits:
• Cholesterol free, and virtually fat free-outstanding snack for heart disease, and diabetes prevention
• VERY low in calories-in the entire recipe there’s 413 calories! What dip has that?!
• Source of protein; important for repairing tissues
• Source of fiber; important for digestive health, decreasing blood pressure, prevents blood sugar spikes
• Source of calcium, important for bone and dental strength
• Source of iron, important for oxygenation of blood
• Cholesterol free, and virtually fat free-outstanding snack for heart disease, and diabetes prevention
• VERY low in calories-in the entire recipe there’s 413 calories! What dip has that?!
• Source of protein; important for repairing tissues
• Source of fiber; important for digestive health, decreasing blood pressure, prevents blood sugar spikes
• Source of calcium, important for bone and dental strength
• Source of iron, important for oxygenation of blood
Tell us in the comments what you think of this plant-based recipe because we’d love to know!
