I’m sure you have seen spinach and artichoke dip by now, either at restaurants or when served at a home party. I love the combination of those two vegetables but I must say I rarely partake in the spinach and artichoke dip. Why? Because those dips tend to contain plenty of saturated fats and cheese that the beneficial nutritional value of the spinach and artichoke is severely diminished by all the other unhealthy ingredients.

So I recommend you try out this light version of the spinach and artichoke dip from the recipe below. We shouldn’t give up on the dip itself because most of the time it’s not really healthy. We should try to make a healthier version of the dip to enjoy all of its nutritional benefits and flavors. My light version of the dip is still very creamy without using any dairy but doesn’t contain as much sodium and fat.

Nutrients in this recipe

Artichokes are packed with a lot of fiber, magnesium, and potassium. One medium artichoke contains about 25% of fiber’s recommended daily intake! They also contain a lot of vitamin C, vitamin K, and folate while being very low in fat. The high antioxidant content is considered to be good for your heart.

Spinach has plenty of vitamin C and vitamin B6. It’s a very well-known source of not only iron, but also folic acid, calcium, and zinc. Full of antioxidants, spinach can help with oxidative stress and also improve your eye health, blood pressure, and boost your immune system.

White beans are a great source of protein, not only for vegetarians. Like other beans, they also contain plenty of fiber and several types of vitamin B. They are also rich in minerals like magnesium, folate, copper (over half of the recommended daily intake in 1 cup of white beans!), iron, and potassium. The polyphenol antioxidants in white beans protect your body from oxidant stress and have been linked to improved cardiovascular health and better immune system response.

Onions are high in vitamin C, vitamin B6, and folate. Both onions and garlic contain sulfides that have been linked to improved immune system response and respiratory health. They also have antibacterial properties.

Oregano has vitamin A and vitamin K, as well as iron and manganese. Its phytochemicals have antibacterial properties.

And just as a side note, when you buy any canned food, like the white beans for this recipe, try to buy from brands that use BPA-free cans. BPA is a carcinogen that is often used as the inner lining in cans. You can check here which brands are BPA-free.

Light Spinach and Artichoke Dip

Necessary equipment:

  • a frying pan with a cover
  • a wooden spoon
  • a food processor OR a blender
  • a small baking dish


  • 150 grams of white beans, either drained from a can or made from soaked dry beans
  • 6 oz of marinated artichokes from a jar
  • 1 cup of cooked spinach
  • 1 small onion
  • 3 garlic cloves
  • 1 T. of olive oil
  • juice from one half of a lemon
  • 1/4 t. of oregano
  • salt and pepper to taste
  • optional: 1/4 cup of cashew nuts, finely blended


  1. Dice the onion and grate the garlic cloves.
  2. Preheat the oven to 350 degrees.
  3. Pour the olive oil into a frying pan and heat over low medium heat.
  4. Add in the diced onion and caramelize under a cover for about 10 to 15 minutes, stirring occasionally.
  5. Put the beans, garlic, and caramelized onions in a food processor and pulse until well blended and creamy. You might need to add some liquid, I recommend taking it from the artichokes jar.
  6. Add in the artichokes, spinach, lemon juice, oregano, salt, and pepper to the food processor. Pulse for another 30 seconds or so.
  7. Transfer the mixture to a small ceramic baking dish. Optionally, sprinkle the top with finely blended cashews.
  8. Bake for about 5 minutes.
  9. Enjoy with chopped vegetables or baked chips. The dip also works well as a sandwich/toast spread.