Despite its thorny, armor-like exterior, research suggests that every effort should be made to eat artichokes. This super food dip is lighter than normal but still packed with flavor!
¾cupCashew Mayoor store-bought light vegan mayo of choice
3tbspdiced pimientos (optional)
1tbspnutritional yeast flakes
½tbsplemon juice
½tbsponion powder
½tbspgarlic, crushed
½tbspdill weed
½tspsalt
Instructions
1
Thaw spinach, squeeze out most of the moisture, and put in mixing bowl with onion, green onion, and water chestnut.
2
Rinse and drain artichoke hearts and pulse in food processor until coarsely chopped. Add into bowl with spinach.
3
Blend the next 9 ingredients in the same food processor and mix in with the spinach mixture.
4
Serve with whole-wheat crackers, sliced vegetables, your favorite whole-wheat baguette.
Nutrition Facts
12 servings
Serving size
¼ cup
Amount per serving
Calories78
% Daily Value *
Total Fat3g4%
Saturated Fat 0g
Trans Fat 0g
Cholesterol0mg
Sodium181mg8%
Total Carbohydrate12g5%
Dietary Fiber 4g15%
Total Sugars 1g
Protein3g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
9ozfrozen spinach
3tbspgreen onions, chopped
3tbsponions, chopped
3tbspwater chestnuts, chopped (optional)
1(15 oz) can artichoke hearts, water-packed
¾cupMori-nu tofu, firm
¾cupCashew Mayoor store-bought light vegan mayo of choice
3tbspdiced pimientos (optional)
1tbspnutritional yeast flakes
½tbsplemon juice
½tbsponion powder
½tbspgarlic, crushed
½tbspdill weed
½tspsalt
Directions
1
Thaw spinach, squeeze out most of the moisture, and put in mixing bowl with onion, green onion, and water chestnut.
2
Rinse and drain artichoke hearts and pulse in food processor until coarsely chopped. Add into bowl with spinach.
3
Blend the next 9 ingredients in the same food processor and mix in with the spinach mixture.
4
Serve with whole-wheat crackers, sliced vegetables, your favorite whole-wheat baguette.
AuthorLife and Health Network