This is the healthiest spinach artichoke dip I’ve ever made. There is oil involved in the base recipe, but it can easily be left out to accommodate a no oil added diet.
SOY FREE GLUTEN FREE OIL FREE OPTION
TOTAL PREP TIME: 15 minutes
TOTAL COOKING TIME: 20 minutes
YIELD: 4 cups (1150 g)
INGREDIENTS:
- 1 1/2 cups (269 g) cooked white beans or 1 can (15 ounces, or 425 g), rinsed and drained
- 1/2 cup (120 ml) unsweetened coconut milk
- 1/3 cup (32 g) nutritional yeast
- 1 tablespoon (15 ml) olive oil (omit)
- 1/4 teaspoon liquid smoke
- 1 to 2 tablespoons (15 to 28 ml) olive oil (use water)
- 1/2 small onion, minced
- 2 cloves garlic, minced
- 1 bag (16 ounces, or 455 g) frozen chopped spinach (or the same amount fresh)
- 1 can (8.5 ounces, or 240 g) artichoke hearts, chopped
- 3/4 teaspoon nutmeg
- Salt and pepper, to taste
INSTRUCTIONS:
- Combine the beans, coconut milk, nutritional yeast, olive oil (if using), and liquid smoke in a food processor.
- Process until smooth. Set aside.
- Heat the olive oil (or water) in a sauté pan over medium heat, add the onion, and cook until translucent, about 5 minutes. Add the garlic and sauté for 1 minute more.
- Add the frozen spinach and chopped artichoke hearts and cook until warmed through, about 15 minutes. Add the bean mixture, stir to combine, and then add the nutmeg and salt and pepper to taste.
NUTRITIONAL INFORMATION:
PER 1/2-CUP (145 G) SERVING:
- 90.1 calories; 2.2 g total fat; 0.6 g saturated fat; 5.0 g protein; 12.3 g carbohydrate; 4.0 g dietary fiber; 0 mg cholesterol.
SERVING SUGGESTIONS & VARIATIONS:
- Serve with toasted bread, with corn chips, or even in mini grilled sandwiches.
FANCY BEAN SUBSTITUTES:
- Flageolet, European Solider, Vallarta, Alubia Blanca
