I’m sure you have seen spinach and artichoke dip by now, either on menu restaurants or when served at a home party. I love artichokes and spinach, but I must say I never thought they could make such a spectacular combo – spinach and artichoke dip. Why? In general, dips tend to be rich in saturated fats and low when it comes to nutritional value.
So I recommend you try out this light version of the spinach and artichoke dip from the recipe below. A light version of the dip, which is still very creamy but without the extra fat and sodium.
Nutrients in this recipe
Artichoke is a plant (not a vegetable) with multiple uses. It is used in various culinary preparations, in therapies, or as an ornamental plant.
First of all, the best known of the uses of the artichoke is in gastronomy. The plant is enjoying increasing popularity. In the Mediterranean areas, where it originates, artichokes are considered a culinary delicacy. The artichoke bulb harvest period is considered a real holiday. In all the houses and restaurants in the respective region, only dishes are cooked that has artichoke as the main ingredient.
Artichoke is also used for therapeutic purposes. Over time, a number of health benefits of artichoke consumption were discovered. It can regulate intestinal transit, blood pressure, or blood cholesterol levels.
Spinach is a versatile vegetable that you can enjoy both raw and cooked. You can find it in the fresh food aisle but also in the canned food aisle. However, it is best to opt for the raw version so that you benefit from all the nutrients in the composition of spinach.
As studies show, this green leafy vegetable is rich in vitamins and soluble fats, minerals, and a wide variety of phytonutrients that your body can benefit from if you consider how you prepare it.
Consumption of white beans offers multiple benefits to the human body. It is rich in antioxidants and contains significant amounts of molybdenum involved in the detoxification process. White beans are an important source of fiber and protein and have a low glycemic index.
Like other types of beans, white beans are rich in minerals such as folic acid, magnesium, and iron. Another advantage of eating white beans is the low number of calories.
A cup of white beans can provide over 50% of the recommended daily amount of fiber. Although many people avoid including white beans in their diet due to flatulence, these berries are actually helpful in preventing constipation. Many people who suffer from irritable bowel syndrome consume beans to prevent such seizures from digestive disorders.
Oregano has vitamin A and vitamin K, as well as iron and manganese. Its phytochemicals have antibacterial properties.
A friendly reminder, if you choose canned white beans for this recipe, try to buy from brands that use BPA-free cans. You can check here which brands are BPA-free.
Light Spinach and Artichoke Dip
- a medium skillet
- a wooden spoon
- a food processor
- an oven-proof glass baking dish
- 1 small onion
- 3 garlic cloves
- 1 tablespoon of extra-virgin olive oil
- 1 cup white beans (soaked in water overnight) or 1 1/2 cup canned beans, drained and rinsed
- 6 oz of marinated artichokes from a jar
- 1 cup of blanched spinach
- juice from one half of a lemon
- 1 teaspoon of oregano
- 1/2 teaspoon of salt
- 1/2 teaspoon of ground black pepper
- optional: 1/4 cup finely chopped parsley
- Dice the onion and grate the garlic cloves.
- Preheat the oven to 350°F (176°C).
- Pour the olive oil into a skillet and heat over low medium heat.
- Add in the diced onion and caramelize under a cover for about 10 to 15 minutes, stirring occasionally.
- Add in the white beans, garlic, and caramelized onions in a food processor and pulse until well blended and creamy. You might need to add some liquid. You can use the liquid from the marinated artichokes.
- Add the artichokes, blanched spinach, lemon juice, oregano, salt, and pepper to the food processor. Pulse for another 30 seconds or until you get a creamy mixture.
- Transfer the mixture to an oven-proof glass baking dish. Optionally, sprinkle the top with finely chopped parsley.
- Bake for about 5-7 minutes.
- Enjoy with veggie sticks or baked chips. You can also use the dip as toast or sandwich spread. Yummy!