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!
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 Mayo
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